Monday: 7.2 miles (7:42); 1.9 miles (9:35)
Tuesday: 12.1 miles with attempted progression. I was hoping to do two miles each at 5:40, 5:25, 5:103. It was insanely hot and humid and my legs never felt good at all. I made it almost to the end of the second 5:25 but my legs felt like crap and it was way too hot. Saw Tom Dolan running, so I finished up a few miles with him; 5.4 miles (6:46)
Wednesday: 6 miles (7:18); 9.1 miles (6:51)
Thursday: 5.9 miles. 4x400m strides with 400m jog in the 70ish range. Felt harder than expected; 4.1 miles (8:20)
Friday: 4 miles (7:32)
Saturday: 16.1 miles with half-marathon in 65:52. Not a good race. Felt rusty for the first couple of miles, then really loose and relaxed through 10k. I was running behind the leaders of a pack right at 65:00 pace and around 8.5 miles, my legs decided to quit working and I started running in the 5:15 range. It was weird because I wasn't hurting or breathing hard, my legs just were stuck or something. Who knows?
Sunday: Fathers Day=day off of running and a good nap
Week Total: 71.8 miles. A good bit of a down week as it was a recovery/somewhat of a taper week, which meant I could be lazy when I felt like it. I really thought I'd break 65 at the race but my lack of extensive work at 5:00ish pace showed. I'd like to be in around sub 64 shape in about 6-7 weeks, when I begin my marathon-specific work, so I have quite a bit of fitness to build. But goals don't really magically happen because you want them to, all you can do is try your best to train properly and hope things become aligned.
Hey Scott, just an idea- during the summer I switch to effort and heartrate based training rather than timed/measured workouts. Rather than doing ~mile repeats, I'll do 6 min. repeats at ~10K effort. It's next to impossible to hit the same or goal race paces when it's so hot outside- no point in beating yourself up about it! :) Camille
ReplyDeleteSummer gets really tricky, in that it's somewhat like altitude. Different runners respond to heat differently and it can be tricky to figure things out.
ReplyDeleteAnd mentally it's tough because you have to be ok with running 5-10s or more slower per mile.
I've found that I have to be much more progressive in my workouts because once you hit that red zone, it's very hard to come back again.
Hopefully all this hot weather training pays off for our fall marathons!