Nothing real crazy happened last week. I was again able to do all of my workouts outside, which is always great.
First up was Tuesday Speed. On paper, this one looked daunting. Add to it that I did it after work, after kids in bed and it was dark the entire time.
1.6 mile warm up, strides, 7x1mile @ following paces: 7:05, 7:00, 6:50, 6:45, 6:35, 6:30, 6:20 with 2-3 minute walk rest in between and 1.6 mile cool down.
Overall, I was surprised at how easy this felt. Note - This was not easy, but it felt easier than I was expecting it to. My mile paces were 6:59 / 7:01 / 6:52 / 6:41 / 6:36 / 6:31 / 6:20. I was happy that I stuck to the pace, especially early on when I wanted to run faster than I was. Slowly, but surely I am becoming somewhat disciplined! ha ha ha. It helps that I figured out that my Garmin has a feature where I can see the pace as I am running. I never moved it off the default setting which displays time and mileage and beeps with mile pace only at the mile mark.
My hamstring still felt a little off during this workout. Not pain per se, just there. Lots of foam rolling!
My recovery runs continue to be 4 miles, easy pace with stride outs after.
Then came Saturday and the 17 mile marathon pace run as 4 miles easy, 6 miles @ 7:15-25 pace, 1 mile easy, 6 miles @ 7:20-7:00 pace. Again, training me to pace myself - start too slow and it will payoff. I think I am finally getting it that it does pay off. I always have anxiety about starting slow - that I will never catch up. By doing these workouts, I am finally starting to get it. (Thanks, Coach!)
So the 17 miler. It was a little disjointed in the beginning. It was COLD here Saturday - in the low 30s. These temps are not foreign to me, although they were a little below what it has been here since returning from FL. I suited up in my fleece tights and a long sleeve and a jacket. I started running, and I got a mile away from home and I was HOT. I knew that I would be thinking about how hot I was for the rest of the run so I ran until I hit the 2 mile mark, turned around and went home. Luckily all my running clothes were on the drying rack right inside the door so I stripped down and changed into shorts, threw my coat off and ran back out. It was a little chilly but felt good once I started running again. My hands were the part that suffered most since I was carrying cold drinks in them without wearing gloves. duh.
First 4 miles were 7:53, 7:59, 7:55, 7:48 - right in the 7:45-8:00 pace that EH wants me to be at for first 3-4 miles of the actual race.
Anyways. Here we go:
6 miles at 7:15-7:25 was 7:12, 7:44, 7:21, 7:19, 7:04, 7:07. A little all over the place. I felt so light running after ditching all those clothes!
Slowed down for Mile 11 @ 7:38 and then ramped back up for final 6: 7:12, 7:15, 7:03, 7:02, 7:04, 6:54. I was so happy with that second progression.
I was definitely tired after this run, but not sore. However, I have discovered (painfully) that I am going to need to wear a more supportive sports bra under my Oiselle 3/4 crop top.
Got 21 miles in on my new shoes and they felt great.
Total miles last week: 35.52
Total miles per plan: 35.25
Looking forward - 4 more weeks until Race Day! This week is my last hard week before TAPER!!!! I normally look forward to the taper - which is unlike most runners I follow. I am curious if things will be different this time since this is the most consistent marathon training I have done. 4 more weeks!!!
Heard on the Run:
I only listened to iPod during my long run last week and finished up a ROO podcast and started another one. The ROO podcasts are generally 90 minutes long so great for long runs!
1. Running On Om Episode #181 with Stephanie Howe: I started this a few weeks ago and just had to finish it up. Overall, very interesting listening to how ultrarunning is. Seems so strange to be sipping on coke while running!
2. Running Om Om Episode #185 with Andrea Duke. I enjoyed the interview Another Mother Runner had with Duke so I was looking forward to this one. It did not disappoint It was recorded the day before the Olympic Trials, so also a little heartbreaking to listen to.