104 Days to Go (Chicago!)
Date - Day - Scheduled Workouts (Intervals within desired pace)
6/18/18 - M - OFF
6/19/18 - T - 7 miles @ EA (8:14)
6/20/18 - W - 7 miles @ EB (7:42)
6/21/18 - R - 7 miles @ EA (8:14)
6/22/18 - F - 7 miles @ EA (8:14)
6/23/18 - Sat - 12 miles @ EB (7:42)
6/24/18 - Sun - 12 miles @ LR (7:25) *Cut short to 10.5 miles
Running duration = 6:45 hours
Running mileage = 50.5 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 6:45 hours
Total (training) mileage = 50.5 miles
Number of running SOS intervals within pace = ? (?%)
Monday
Nothing comes to mind.
Tuesday
The beginning of an easy week. Surprisingly things felt pretty good. Overall fairly sore still from the HM the past Saturday, but happy with the day. Average pace of 8:25 with a HR of 129. Outstanding HR v pace with the T+D in the 130s. Starting to feel like I may be turning a corner and things might be coming together in time.
Wednesday
Another easy day where I went for the EB pace. Still a bit sore, but things still also felt good. Average pace of 7:54 with a HR of 136. Great progress with a T+D of 135. The adjustment is right on target for my hope of a current fitness of a 2:58 marathon. The one thing that has been missing during the last training cycle has been that snap and pop in my step. I'm starting to feel that power come back. I've been focusing on improving my sleep pattern and I've upped my calorie intake about 500 calories a day. I'm hoping this continues to put me in a position to succeed during training.
Thursday
Another easy day. Average pace of 8:25 with a HR of 128. Just about spot on with Tuesday's performance. The T+D was 125. Sad someone decided to steal my water bottle.
Friday
Another easy day. Average pace of 8:21 with a HR of 132. The T+D was 126.
Saturday
Still easy, but time to step it up a bit. 12 miles of EB. Excited to turn the wrench another crank. Steph had to be at work at 6am. So it was run at 4:30am and finish before she comes home, our run when she gets home at 6:00pm. I opted for the evening run even though it would end up hotter. T+D was 133.
The goal pace during an ideal EB day is 7:42. Today's adjustment would be around 7:54. I didn't actually check before hand and just went with what felt like EB. Overall a solid run and things really felt good.
7:55, 7:50, 7:49, 7:33, 7:50, 7:44, 7:50, 7:37, 7:50, 7:52, 7:49, 7:43 (with strides)
Average pace 7:47 and HR of 139. The HR is a touch too high at 139 (should be around 136-137). This makes sense given the pace was probably about 7 seconds too fast on average (which would drop that HR by 2 seconds probably). But super happy with the run.
Sunday
A very emotional day. This was to be my last "Bunny on a Pogo Stick run". On Tuesday, we'll be moving out of our house and moving in with my SIL. The next 4 months will be a hodgepodge as we start the process of building our new home. And with that comes the need for a new route. So after 9862 miles training in a single square mile next to my home, it was time to say goodbye for a very emotional end.
I was excited to test out my "snappy" feeling for the weekend LR. The theme for this run was a serious miscalculation on the T+D and the sunlight. See all week it's been in the 120-130s, but the critical part is it has been cloudy on all these other runs. Today was a T+D of 141 with a full sun. A lesson in poor pacing. Goal pace is 7:25 and adjusted pace is 7:40.
7:56, 7:15, 7:22, 7:10, 7:25, 7:26, 7:49, 7:43, 8:01, 8:17, 8:26
Average pace of 7:40 and HR of 141. Funny how things work out. Adjusted pace is 7:40. HR goal range is 138-142. I mean let's be serious. When I threw down the 7:15 and 7:10 I knew I was asking for trouble. I knew the pace should have been around 7:25+ (with that adjustment) so playing in the 7:10 range was going to catch up with me eventually. For miles 7 and 8 I tried to find that right pace (which I did around 7:49 and 7:43). But then someone threw my water bottles away AGAIN (and least they weren't stolen this time). And then I realized if I strung this out to the full 12 miles that I was going to run out of water and put myself in a compromised place. So I decided to slow down and pull the plug. No reason to push too far this early. Just another early learning lesson in the training cycle that the sun dramatically changes the game and I've got to respect the heat moreso moving forward. But overall, a great week and a sad emotional end as it's time to say goodbye to my stomping ground. But that just means it's time to find a new running route!
So we move out of the recovery week and enter the real Daniels training. Starts with my longest M Tempo run ever (12 miles in 6+1+6) and then a fairly standard 3 x 2 miles T on the weekend.
Lastly, went and saw Nick Swardson stand-up comedy. It was my birthday present from a few months back. He's from Grandma's Boy, Reno 911, Chuck and Larry, to name a few. The fun fact we learned was that all 7 seasons of Reno 911 were improv comedy. Not a single line of dialogue was ever written for the show. They were convinced it would be cancelled, so they asked Nick to come up with the craziest character he could think of. They never thought they'd make it past one season let alone seven.