''Twas the last true week of my 18 week training plan and I was pleased. I had to squeeze in two long runs since I missed last weekend's which lead to cutting out a tempo run. I had another strong strength workout though with mile repeats so I still got some quick running in.
I had a decent week of sleep, score-wise, however, I am typing this with another sore throat. Midway through the week I thought I had finally kicked my allergy/cold thing and then on Saturday my throat was on fire and it remains. ARGH. I have definitely pumped up the fluids and am hopeful that with a week of taper ahead, I will be fine by race day.
By this time next week, I hope to be writing up my race recap!!!!!!!!!!!!!!
Monday, October 2
Plan says: Rest
What I do: Run 12 miles. I really wanted to get in my missed long run from last weekend so I was up at 4:30 am to do so. This felt good - I didn't push the pace and it was rather monotonous since I was doing 1 mile loops in the dark. That is what builds the mental muscle though, right?
12.01 miles, 1:37:59 (8:10 avg pace)
Tuesday, October 3
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
5 miles, 40:16 (8:03 avg pace)
Wednesday, October 4
Plan says: 6 miles easy
What I do: Spent 2:45a-3:30a in my son's twin bed so yeah. Alarm was shut off. Unfortunately Wednesdays are a DAY from now until Christmas because I am taking a class and my daughter has play practice so there is no making up a workout if I don't get my butt out of bed in the AM.
0 miles.
Thursday, October 5
Plan says: 5 miles easy
What I do: The time has come to get the mile repeats DONE. 4:45 AM alarm here we go.
The air was so cool - 45 degrees at 5 AM - felt great. Goal pace for mile repeats was 6:34.
1.5 miles warm up, 12:32 (8:21 avg pace)
1 mile, 6:19.1 / 0.25 mile 2:21.7 (9:24 avg pace)
1 mile, 6:25.6 / 0.25 mile 2:19.4 (9:22 avg pace)
1 mile, 6:16.6 / 0.25 mile 2:15.8 (9:01 avg pace)
1 mile, 6:20.1 / 0.25 mile 2:22.5 (9:33 avg pace)
1 mile, 6:22.1 / 0.25 mile 2:24.8 (9:40 avg pace)
1 mile, 6:21.6
1.55 mile cool down, 13:25 (8:39 avg pace)
The first mile felt hard, as it always does. I was surprised to see how fast it was and told myself to slow it down to be more in line with goal pace. I slowed a bit for the 2nd and then the 3rd happened. The last 0.25 miles of these first three miles felt hard but otherwise I was feeling good physically. Mentally, I wanted to quit after the 3rd. I took my long sleeve off to change it up and told myself I could quit after 5 since the first time I did this workout this cycle, I only did 5. I got through 4 and 5 and then told myself that I could do the 6th. The 6th was hard, and I felt like I was not getting great leg turnover so when the mile beeped I was very pleasantly surprised at the time. I know these were too fast, but mentally I needed this workout so badly.
These were not as fast as my mile repeats that I did in August but they were more consistent and all done on my hilly neighborhood mile loop.
Friday, October 6
Plan says: 5 miles easy
What I do: I was definitely tired for this run.
5.1 miles, 41:53 (8:13 avg pace)
Saturday, October 7
Plan says: 8 miles easy
What I do: I did this in the afternoon since my kids were going to my mom's for the night, I spent the morning with them. Consequently it was windy and rainy during the run, which actually felt quite good. My throat was very sore during this though.
8.21 miles, 1:01:47 (7:32 avg pace)
Sunday, October 8
Plan says: 5 miles easy
What I do: We went to see Rent on Saturday night so we were out late...BUT we didn't have the kids so I slept in until 8:17 AM!!!!!!!!!!! That is the latest I have slept in in months...maybe years. I did my run in the hot afternoon which was beautiful because of the gorgeous trees. The only drawback is that my throat is still killing me and I still have so many snot rockets. ARGH.
5.05 miles, 40:12 (7:58 avg pace).
Plan Miles: 42
Total Weekly Miles: 45.70!
You nailed your final week of training! Those mile repeats look intense. I'm impressed that you are in the 9's for the recovery jogs. I always try to milk those for as long as possible. Usually around 10:30!!
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