Sunday, April 16, 2017

Cellcom Green Bay Marathon Training: Week 13 Recap

I am REALLY proud of this week. It was a week where I could feel the impact of all the work put in so far and felt STRONG. 

Monday Apr 10
Plan Says:  3 x 2 mile at 7:05/mile pace with 1 mile warm up, 1 mile cool down and 800 recovery between splits.

What I did:  Early morning alarm clock win!  It was WARM this morning - 62 degrees already at 4:45 AM.  So weird to be running in a tank and shorts in the early morning!

1 mile warm up:  8:22

2 miles, 13:42 (6:50 avg pace) / 0.50 miles, 4:36 (9:11 avg pace)

2 miles, 13:43 (6:51 avg pace) / 0.50 at 4:28 (9:00 avg pace)

2 miles, 13:49 (6:53 avg pace) /

1.51 miles, 12:51 (8:31 avg pace)

Total: 9.54 miles

Tuesday Apr 11
Plan Says: Off

What I did: 0 miles, Jasyoga High Mileage Reset routine

Wednesday Apr 12
Plan Says: 9 mile tempo run at 7:15 pace, with 1 mile warm up and cool down.

What I did:  Set my alarm for 4:30am, without thinking about the fact that my kids are on spring break this week, thus we have family taking care of them and thus, I have longer periods of childcare in the afternoon.  Unfortunately, my son woke up with a cough and required his inhaler at 4 AM so I was a little hesitant to leave him to go on a run (he was totally fine).  When my alarm went off, even though I was awake, I confirmed with my husband that the kids were not going to be home until 5:30 PM, allowing me plenty of time to get this done after work.  This also allowed me to get more sleep and improve my weekly sleep stats! Another bonus of moving this to the afternoon?  54 degree weather vs. 35 degrees.  Shorts vs. tights!  Yay!

I set off on an intended warm up loop through my neighborhood.  I felt like I was dragging but the mile beeped in at 7:26.  I decided to just go with it and make it part of the tempo run.  It took me a while to settle into this run.  My miles were all over the place.  I had an Italian sub from Jimmy Johns for lunch that day and thus had some mild heartburn which manifested itself in the early miles.

I need to start practicing more intentional fueling so I brought along a Gu for the 5 mile mark.  This stayed down ok, even though I had a side ache at miles 8 and 9.  I finished up the tempo run with a 7:06 mile avg and did two cool down miles.

9 miles, 1:03:53 (7:06 avg pace)
Mile splits: 7:26 / 6:56 / 7:02 / 7:15 / 6:59 / 7:02 / 7:13 / 7:03 / 6:55

2 miles, 16:04 (8:02 avg pace)

Thursday Apr 13
Plan Says: easy 6 miles

What I did:  Another afternoon workout.  I was really struck by how awesome the little trail that I run on is, which made me happy.  Signs of spring everywhere!

6 miles, 48:08 (8:01 avg pace)

Friday Apr 14
Plan Says: easy 6 miles

What I did: Back to early morning for this one, less than 12 hours after the previous day's run.  I didn't push anything on this run, just tried to get in a flow and went slow!  I kept thinking about trying to "save" my legs for the 16 miles on Saturday and not waste energy in running this too fast - it worked!

6 miles, 50:37 (8:26 avg pace)

Saturday Apr 15
Plan Says: 16 miles at long run pace - 7:54 for me

What I did:  It was in the 70s when I left for this run which I was happy about to get some warm weather practice.  If the marathon weekend is anything like the weekends we have been having, it is going to be warm!  It took me a while to get into this run but once I did, I felt good.  I ran farther along the Bugline trail than I ever have before and it was so pretty.  

I again wanted to practice fueling so I drank a Gen UCan Super Starch before the run.  I wanted to make gels out of the UCan but I didn't get the reusable pouch things before Saturday so I took a Gu along.  I had estimated that I would probably take the Gu 1 h and 15 minutes into this run since UCan lasts around 90 mins.  I ended up taking the Gu a bit earlier than that due to the heat.  I carried 16 oz of water with me and easily ran out.  I was dehydrated and the heat and direct sun were not helping.  I was able to refill my water bottle at mile 13, thankfully.  Again I had a side ache towards the end of this run  - I don't know if this is a hydration issue or a Gu issue.  I am tending to blame the Gu because I have only had side aches on the two runs where I tried a Gu.

This was not an easy run, but a big confidence booster.  I ended with a thick salt coating on myself and some bra chafing (grrr!) but was happy.

16 miles, 2:00:31 (7:32 avg pace).

Mile splits:  7:32 / 7:35 / 7:49 / 7:41 / 7:35 / 7:38 / 7:42 / 7:38 / 7:29 / 7:34 / 7:15 / 7:17 / 7:23 / 7:25 / 7:30 / 7:28

Sunday Apr 16
Plan says: Easy 5 miles

What I did:  
I got up early to do this and the legs were TIRED.  My first mile clocked in at 8:47.  It was warm and humid already at 5 AM.  Sweat, sweat, sweat!

5 miles, 42:24 (8:29 avg pace)

Weekly Total
Plan says: 53.5 miles
What I did: 53.5 miles

Sleep
Now that I have sleep data, I might as well share it, right?  I was able to get more sleep during the week due to shifting some of my workouts to the afternoon since my kids were at their grandma's house instead of school/daycare.  More sleep is always a good thing right?  I definitely did not feel like as much of a space cadet this week on account of it.  

Avg nightly sleep duration this week:  7.5 hours (7.8 during week, 6.9 during weekend)
Avg sleep score: 80 (out of 100)
Sleep depth percentages:  61% deep, 36% medium, 3% light

Podcasts I Listened to On the Run
More of the Real Talk with Nic Antoinette podcasts on ROO.  I finished #206 and #210 and #220

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