97 Days to Go (I Believe in Unicorns!)
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Date - Day - Scheduled Workouts (Intervals within desired pace)
6/25/18 - M - OFF
6/26/18 - T - MISSED RUN
6/27/18 - W - 7 miles @ EA (8:14)
6/28/18 - R - 2 mile WU + 6 mile M Tempo (7:06) + 1 mile E + 6 mile M Tempo (7:06) + 2 mile CD (7/12)
6/29/18 - F - 7 miles @ EA (8:14)
6/30/18 - Sat - 12 miles @ EB (7:42)
7/1/18 - Sun - 2 mile WU + 3 x 2 miles @ T (6:35) w/ 3 min RI + 2 mile CD (6/6)
Running duration = 6:46 hours
Running mileage = 49.1 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 6:46 hours
Total (training) mileage = 49.1 miles
Number of running SOS intervals within pace = 13/18 (72%)
Monday
Nothing comes to mind.
Tuesday
It was a really long day. We were scheduled to have the movers come over at 8am. So I was up at 5:00am to start prepping the house for the last minute things. The goal was to get as much done as possible before they arrived to minimize costs. They came at 8am, and then we did get some intermittent rain. Overall, not too bad. They were finished after a few hours, and then it was our turn to finish everything up. By 9:20pm, I decided to call it a night and head to bed. Unfortunately there just wasn't any opportunity to run, so I skipped it.
Wednesday
First run in the new neighborhood and an attempt to figure out a new route. Here was today's attempt. Maybe a fluffy tailed dog?
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Anyone got a name for this one?
Overall, 7 miles at a T+D of 144. The pace was 8:22 with a HR of 136 (faster side of easy). Not half bad route, but not quite where I want it to be. Sandpiper trail is too thin (no shoulders and only two cars wide). So not going that way. Elevation gain was about 40 ft per mile (old route was 50 ft per mile). Knew after the run was over I may have pushed it a touch too hard on the pacing. I had full intentions of getting to sleep early, but Steph's aunt from France was in town and so it became a late night. Late night + early morning = little sleep.
Thursday
Took the day off so I could get a longer workout in. The temps were going to be awful, so I was up at 4:45am to get the run started early. I was able to get started at 5:25am. The T+D was a crisp 123 and ended at 139. This was going to be the most M Tempo miles in a single workout ever (12). And it occurred in the first week of the plan?!?! To say the least, I was nervously excited. This was the goal of this plan - slam home the M Tempo workouts to make it second nature.
Based on the temps, the pace should have been a 6:48 (GP) + 10 sec (for the first half of the training plan to be slower) + TD adjustment (1.5%-3%) = 7:04-7:11 goal pace.
6:59, 7:13, 7:01, 7:02, 6:55, 7:10 (GAP of 7:03, 7:01, 7:03, 6:42, 7:03, 7:03)
The first set was solid. The pace felt sustainable and included a nice hilly route. When taking the grade adjusted pacing into account the pace was incredibly consistent with 4/6 miles at exactly 7:03. The HR was solid as well at 144, 148, 149, 148, 148, 150. The marathon tempo was should be 148-152. So having the HR on the lower side is right on target.
I took a nice one mile lap easy, and then it was time to do another 6 miles of M Tempo. But I could tell I lost it.
7:15, 7:20, 7:29, 7:20, 7:34, 7:51 (GAP of 7:23, 7:13, 7:16, 7:27, 7:26, 7:31)
Big difference between the first and second set. I just sort of lost the groove during the easy mile and was never really able to get it back. The HR was 141, 146, 144, 144, 143, 139 so it was just a matter of losing that power. I think it was merely an effect of the little sleep from the night before, and I probably didn't eat enough food either. But I accepted the workout and moved on. Overall, I felt like it was a successful workout.
How about this route? Go go gadget dog?
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Better, but I got lost on the far right. That loop was intended just to be small, but suddenly it became a whole run around the school.
We did the final cleaning of the house so that we could prepare it for the new people. G's idea was for us to paint a picture of the old house to hang in the new house. A great idea. We had an enjoyable time, but it was a tearful experience. G had a really tough time with it because she kept forgetting we were leaving and she kept looking for her toys.
Friday
Today was the day we were finally selling our house! Everything went smoothly which is always a great thing.
It was also suppose to be one of the hottest days I've ever seen. So I thought, why not just go for it and run in the hottest temps you've ever seen since starting to run. So that T+D was 177!!! And I was super excited to give it a try. It was broiling out. Like someone left the oven open when it was set to like 500 degrees. Super intense. The feels like was 119. The goal was to completely ignore pace and just watch the HR. I wanted it to be an easy run so, I was aiming for 132. I got 127, 133, 130, 134, 130, and 135. The pace was 9:17. I just did some small laps at 2 miles. Took frequent water breaks. And originally this was suppose to be 7 miles, but I focused on the duration of the workout. So instead of 7 miles, I ended up with 5.9 miles, but the same duration goal of 55-60 min.
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Another one to name? I'm thinking Narwahl.
Saturday
I decided I only wanted to test out those super temps once. So I aimed for an early start and was out the door at 8am. In my amazement the T+D was never going to be less than 160 all day. So at 8am, I set the second highest T+D ever at 167.
I just went super slow, adjusted the mileage based on duration (was to be 12 miles, but did 90 min instead). Took frequent water breaks and was more focused on HR than anything else (aiming for 137). I got a 121, 135, 137, 136, 141, 139, 136, 141, 135, 143, and 147. Was reasonably happy with the run. Ended up with an 8:43 min/mile.
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Sunday
After some late night storms, the weather started to break "a bit". The T+D was "only" a 146.
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Goal T pace is 6:25 + 10 seconds + TD adj (3-4%) = 6:47 to 6:51.
Was interested to see how things would play out. I increased the sleep and the calorie consumption.
6:38, 6:44
Wow, that first mile felt fantastic! Really felt like my old self out there as the legs were flying.
6:43, 6:50
Still very solid. Right on target for the pacing.
6:53, 6:54
Was feeling it there at the end of the run. But it was fantastic to get the legs flying.
Average pace of 6:47, and HR of 150, 154, 151, 156, 151, 152. Happy with it overall. The pacing was good and the HR was solid. The route was as flat as I could find, and wasn't that bad. The GAP was fairly close to the real pace (suggesting a fairly flat route).
Having the skipped run sort of threw a wrench in the week and the attempt to build the mileage. But I won't complain. Next week on tap is a 6x1+2x1 with R pacing between and a normal 12 mile LR. Time to get that mileage up! Oh, and buying our new lot and securing a building loan!!!