Monday: 9.1 miles (6:44); 5.9 miles (7:10)
Tuesday: 10.2 miles (6:39); 6.0 miles with 6xhill blasts
Wednesday: 4 miles (6:40); 10.5 miles with 6x800m with 400m jog. Orginally was planning to run these sub 2:15 and then run 4x200m sub 30 with 200m jog afterward. Legs felt heavy and tense from the get-go and just wouldn't move. Aerobically, it was fine and I didn't get tired as the workout went on. Ended up averaging 2:16.5. A bit of a bummer but you have to learn how to hang on and run just as hard when things are going poorly. I axed the 200s because I wanted to work on my speed some but my speed wasn't there, so how can I work on it>
Thursday: 5.9 miles (7:05); 6.3 miles (7:17)
Friday: 8 miles (6:57); 3 miles with 4xstrides (7:12)
Saturday: 27.8 miles with Country Music Marathon in 2:22:41. Original plan was to run 2:25:59 at the fastest. I wanted to get the win without doing too much damage so I can came back and race well in the USA 25k Champs in two weeks. Caught up to Daniel LePage about 1000m in and ran with him for a mile or so. I then went to the front and was hoping to break the other marathoners. I was splitting my watch but didn't look at my splits until about seven or eight miles in and after that, only looked at them occasionally. Halfway, I saw there was a guy about 200m back, so I did a small surge for about three or four miles, hoping he would drop. Legs were a little flat heading into Shelby Bottoms and the hills through there were somewhat tough. Felt really good and controlled. Feel like I could have run about 10 seconds a mile faster if I would have raced it. It was 50 degrees and raining the entire way, but fortunately, the wind wasn't too bad. Huge puddles all over the course but the weather actually felt ok.
Sunday: 3.3 miles. Ran randomly with my kids doing the ING Kids Rock Nashville Run. Tightness in calves and IT band but nothing else noticeable. Was planning on 12ish today but didn't feel like getting the rest of the mileage in.
Week Total=100 miles. A bad workout with a good long effort. I wish I would have run a little bit slower but I actually felt really good. Next week will be interesting.
Congrats on the big win! I was there at Athlete's House with Jeff, who had your bottle with all sorts of goodies taped to it(I think it was him anyway.) I paced my girlfriend from there, for about 5 miles of the half, then I was back and forth across town, waiting and running with 2 others throughout the morning (12 miles in total,) and I gotta tell ya...this "weather that actually felt ok" of which you speak, was absolutely horrid to wait in and have to be in and out of the car, driving from location to location. My windows are still steamed up! But I guess, for just straight running in it...MAAAAABBYYY (and that's a stretch) not too bad!
ReplyDeleteAnyway congrats once again and good luck on the 11th! (sub 1:15 maybe?)
Thanks Doran! Yeah, that was Jeff. He was helping me out and one of the nicest guys you'll meet. I have to give you props for not only helping people out but stopping and running again later. Once I was done running, I wanted nothing other than to jump in a hot tub. I don't see how you made yourself run again. We will see what happens in Grand Rapids. I'm not expecting to be too fresh but will still throw down the best I can.
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