I have been retiring shoes like crazy lately so I'm down to rotating between two pairs - my Adidas Ultraboost X and my Asics GT2000. Good thing I won ANOTHER pair of running shoes! Just waiting for a pair of Adidas Supernovas to show up at my doorstep. I do have to get to our local running store to get another new pair though to beef my rotation up because my Asics are what I ran my spring marathon in so they are getting up there and I generally save my Ultraboosts for speed/tempos. In the past I have noticed that I get around 400 miles out of a pair of shoes, but the last several pairs haven't made it that far before I've noticed weird things. Are shoes not as well made? Do you get harder on shoes with age? I dunno but annoying nonetheless.
Ok - here's the long form recap:
Monday, September 11
Plan says: Rest
What I do: Rest. Ok, so really Tuesday was supposed to be the rest day but I slept through my alarm. In writing this recap, I switched the plan says portion of Monday and Tuesday to make it easier to read :)
Tuesday, September 5
Plan says: 1.5 mile warm up, 2 x 3 miles at 10K pace (1 mile jog in-between), 1.5 miles cool down
This workout is the top of the strength workout ladder in the Hanson plan. After 2 x 3 miles, you work back down the ladder and do all the workouts you already did. It is a hard workout and I was nervous going into it.
Goal pace was 6:34.
1.5 mile warm up 12:37 (8:24 avg pace)
3 miles, 19:45 [6:45, 6:35, 6:23] (6:34 avg pace)
1 mile jog, 8:38
3 miles, 19:36 [6:40, 6:31, 6:24] (6:32 avg pace)
0.6 mile cool down, 5:17 (8:52 avg pace)
SHAZAM! I was pumped after this workout. I had executed it perfectly according to how I wanted to - start each 3 mile segment slower and gradually get faster.
During marathon training, my 3 mile segments for this workout (goal 7:05) on April 17 were:
3 miles, 20:36 (6:51 avg pace) (Mile splits: 6:57, 6:45, 6:52)
3 miles, 20:30 (6:49 avg pace) (Mile splits: 6:48, 6:51, 6:49)
Wednesday, September 6
Plan says: 5 miles easy
What I do: 5 miles easy. Nothing else to say about that one.
5 miles, 42:44 (8:32 avg pace)
Thursday, September 7
Plan says: 6 miles easy
What I do: Overslept so had to do this after work/before bus dropoff, which usually means I get in around 4.5 miles. So...I knew once my watch beeped 5 miles that something was off. Turns out the bus totally skipped our neighborhood so I had to SPRINT after it. Hilarious, in hindsight. In the moment, I was an adrenaline fueled mom on a mission.
5.06 miles, 39:13 (7:45 avg pace)
Friday, September 8
Plan says: 5 miles easy
What I do: Another post-work run. Getting lots of hot weather running in this week. The bus did NOT miss our neighborhood this time.
4.33 miles, 32:55 (7:44 avg pace)
Saturday, September 9
Plan says: 8K RACE
What I do: My race report is here.
Garmin: 5.03 miles, 32:20 (6:26 avg pace)
Sunday, September 10
Plan says: long 12
What I do: OMG. This was a DAY. My plan was to get up at 5 and get this in before church. Then at 4:30 AM my son woke up and threw a fit that I only could lay with him. He never ended up going back to sleep. Then we moved on to my daughter who threw a L-O-N-G tantrum over having to do a piano lesson worksheet. This was all before 7 AM. ARGH. The day could only get better, right? Nope. 45 minute scream tantrum from my son at naptime. After he FINALLY fell asleep, I went downstairs and said, "I'M OUT."
11 miles, 1:26:09 (7:50 avg pace).
Amended Plan Miles: 43
Total Weekly Miles: 39.53
Killer week with that workout smack in the middle and high mileage too. As for the shoes-- I only get 200 out of mine and I have no idea why. Could be the way I land, but once they approach 200 my legs start to feel like they are doing too much work and they ache.
ReplyDeletewow! you run so many miles too, so you go through a LOT of shoes, then!
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