59 Days to Go (Chicago...)
View attachment 281749
Date - Day - Scheduled Workout (Intervals within desired pace)
10/30/17 - M - MBW
11/1/17 - T - 2 mi @ WU + 4 x 1 @ T w/ 1 min rest + 5 x 200 @ R w/ 200 RI @ WU + 2 mi @ CD (8/9)
11/2/17 - W - 7 miles @ 7:54-8:28 min/mile
11/3/17 - R - 3 mile WU + 6 miles @ M Tempo + 3 mile CD (X/X)
11/4/17 - F - 7 miles @ 7:54-8:28 min/mile
11/5/17 - Sat - 9 miles @ 7:54-8:28 min/mile + MBW
11/6/17 - Sun - 15 miles @ 7:35 min/mile (13/14)
11/7/17 - M - MBW
Total (training) mileage = 58.7 miles
Number of SOS intervals within pace = 21/23 (91%)
Monday
Standard medicine ball workout, but still with the 4 pound ball. Not ready to step up to the 6 pound ball yet.
Tuesday
2 mile WU + 4x1 mile @ T w/ 1 min RI + 5x200m @ R w/ 200m RI + 2 mile CD
Happy Halloween! Time for a Treat!
Daniels T Pace = 6:33 min/mile
Daniels T Window = +/-5 seconds (6:28-6:38)
Daniels R Pace = 5:28 min/mile (41 sec)
Daniels R Window = +/- 1 sec (40-42 sec) *Although I didn't follow the window today (effort based)
WC of 31, little wind, night
I was excited to try out the Daniels T pace again. Back in Spring 2017 my T pace was a 6:38 min/mile. So I was interested to see whether I was or was not capable of hitting that pace. Color me surprised.
T pace = 6:30, 6:24, 6:28, 6:32
Ummm.... yea..... so.... That 6:24 might be my 3rd best mile ever. Here's the thing though. I felt good. I was locked in. I wasn't running at 3rd best mile ever effort. It certainly felt sustainable. Always harder to keep track of the paces at night (especially Halloween night where I've got to pay attention). HR wise says the same story - 151, 154, 156, 155. NICE! The cold is very very helpful.
Now about those R paces.... Yea.... ummm.... so... about that....
R = 37.9 (?), 37.9, 39.0, 38.7, 40.3
Let's just say I enjoyed having a Halloween audience. Very Very difficult to keep tabs on this pace at night. But I felt like it was appropriate. I felt like I could have run a mile at this pace if I had to. It was suppose to be 6x200 but I guess I got quick with button pushing? The first interval is within that first lap, so I'm guessing based on peak pace it was around 37.9.
This was a VERY strong run and I'm very happy with it. Excited to see what is in store with the upcoming training cycle!
Here's the negative though... I did something to my hip. After the 200s were done, I stopped by a neighbor's Halloween fire pit and we talked about running and kids. After a few minutes (?) I wished them well and got started back up for my cool-down. But as soon as I started I could tell my hip was very sore. A similar feeling to when I mis-stepped a year or so ago and my hip flexed outwards. I wrapped up the run and then bit my tongue with hope things would be momentary.
Wednesday
The hip soreness was evident throughout the day. But if it's the same as the last time, it took just a few days to clear up and feel normal again. It felt like 70% on this run with the issues being the very start and the hills (mostly downhill). Avg pace 8:49 min/mile with HR of 132. T+D of ? (weather underground is down), pretty sure it was raining for this run.
The big news on Wednesday was that my time qualifier application was accepted for the 2018 Chicago Marathon!
Thursday
3 mile WU + 6 miles @ M Tempo + 3 mile CD
T+D of 86, cloudy, night, no wind
After Tuesday's run it was apparent that my right hip was sore. I wasn't quite sure what caused it exactly, but it's something I've had happen before. Best guess is the uneven running surface during the R pace work. In the past it's usually been when my foot falls kinda sideways underneath me and my hip pops outwards. Thankfully, if I'm right and it's the same issue as in year's past, then it it should only take a few days to clear up. The main issue it causes is I can't maintain pace down hills. Otherwise, it's just a matter of time before things are normal again. So I took the first 3 miles cautiously and the second 3 miles at pace other than hills. Happy with how it felt all considered.
Friday
No rain, but windy. Average pace of 8:33 with HR of 130.
Saturday
Another run in the rain and relatively higher wind (15-20mph?)! T+D of ?. Average pace of 8:02 with HR of 141.
Sunday
60 days to go!
T+D of 87, no wind, cloudy
Long Run Pace = 7:35 min/mile
Long Run Window = +/- 10 sec (7:25-7:45)
Today was the Madison Marathon. I walked out the door and was super envious of those running today in near perfect conditions. I thought to myself, maybe I should have been out there too. But it became apparent after a few miles that it was for the best I wasn't racing a marathon today.
Long Run = 7:24, 7:32, 7:25, 7:39, 7:31, 7:34, 7:34, 7:36, 7:32, 7:31, 7:28, 7:37, 7:36, 7:27
Everything was good through 9 miles, but then the difficultly of the run increased. I kept putting in a good LR effort. I had my E-Gel at mile 7. A few of the miles between 10-15 were nearly out of range but I gave a good effort to keep them within window. Average HR of 142-144 which is a tad high for LR.
One reason this 15 miler may have seemed tougher than prior is I somehow increased my hill work. Past 15 mile runs were around 500 feet gained, but this one was just over 700 feet.
Predicted TRIMP = 212
Actual TRIMP = 219
Predicted TRIMP Weekly Load = 840 (120 avg for 7 days)
Actual TRIMP Weekly Load = 862 (123.1 avg for 7 days)
At this point, I'm feeling rather confident I can predict the TRIMP of a workout with reliable consistency. If the numbers bear this out, then I should be in better shape come January then I was in October. We shall see! This week (862) was harder than all but one week during Daniels Training and would have been the 4th highest during Lakefront.
Weight on Sunday morning was 164. So no change from last week from one Sunday to the next. Although, my weight went up during the week and came back down. Since the goal was to lose 1 pound per week, this 164 is right on target.
Still not back into form at this point, but I'm making progress!
. Mine is continuing to get better. Though PT says thursday’s 6 miles at tempo might be aggressive so I suggested half mile increments of tempo EB so that it’s 3 miles of tempo. Will see what she says.
