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Monday, September 2, 2013

August 26th-September 1st Training

Monday: 9.4 miles (6:51); 5.6 miles (7:13)

Tuesday: 6.8 miles (7:49); 8.7 miles (7:30ish). Was going to do a 6400m progression on the track (5:10, 5:05, 5:00, 4:55ish) followed by a few 400s at mile effort but there were football games going on at both of the track. Since it was after 8:00 and pitch black, just ran easily.

Wednesday: 9.4 miles.  Woke up at 4:25am to do a fartlek before heading to the awesome.  Slogged through 2.5 miles with some strides and then got into the workout: 10x3:00 on/off with 1:00 jog rest around my four mile loop. Well, I only did nine because I finished the recovery jog of my ninth interval about a 1/4 mile from my house.  Ended up at 5:02 average for the fast portion and 5:32 pace for the whole thing.  Not too bad I guess considering I was running hard 40 minutes after waking up and it was pitch black outside.  On the tree covered parts of the course, it was really hard to see and the road was really bumpy, so it was hard to keep a smooth stride.; No second run.  I really wanted to sneak out of the hospital and run but it wasn't strongly encouraged by the wife.  I wanted to get in about 8-9 miles, but mainly I needed to escape because I was getting major cabin fever.  Bad food, an uncomfortable bench, a room with a busted AC and a tv remote that only lets you move the channels up (with 125 channels, so if you accidentally move up one channel too many, you're screwed for the next five minutes) really started to wear on me after a few hours.

Thursday: 12 miles (6:59); 8.1miles (6:59)

Friday: 9 miles (6:54); 6.8 miles (7:26)

Saturday: 10 miles with a bombed workout. I was going to run 16x400m at 70ish with 1:00 jog rest and 3:00 jog rest every four intervals.  I felt super drained from the get-go and even though I was running 68.5 or so average, I felt way off and after seven of them, I was getting really tired, so I stopped. This makes four weeks in a row with at least one bombed session.  Maybe I'll just blame it on being in the hospital for the past few days and a misery index of close to 160 (on a black track, with no shade).  Maybe if I would have started out in 70-71, I would have lasted longer, but who knows? Right after stopping, I saw a guy I know at the track and he asked if I'm ever out of shape and I told him I actually am right now and am in the middle of a pity party; 6.8 miles (7:28)

Sunday: 9.6 miles (6:33); 5.4 miles (7:16)

Week Total= 107.1 miles.  I was shooting for closer to 115, but the skipped run and shorter Saturday volume killed that.  My favorite part of the week was staying in Nashville because I was able to run with someone on almost all of my runs while there. I definitely wish I lived a bit closer so I had more training partners, but I try and get it done with what I have. I have my first race in two weeks and a marathon in three weeks and I'm pretty nervous about both of them.  Hopefully things turn around soon.  I think I've almost hacked out the last of my congestion (I saw almost because I took an iron pill on Saturday and then hacked it up nearly fully intact about 10 minutes later).  I also need to stop being in love with my old workout times from the spring when it was cooler and I was faster and be a little more conservative with my estimated fitness.  As much as I would like to run 5:00-5:05 pace for a half-marathon and 5:20 pace for a marathon with my current fitness in 140-150 misery index, I don't realistically think I can.  Next week brings cooler temps and I have my hardest week yet on tap.

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