12 Days to Go (A tale of two temps)
and
Date - Day - Scheduled Workouts (Intervals within desired pace)
5/28/18 - M - OFF
5/29/18 - T - MCR Stage 2B + 7 miles @ EA (8:14)
5/30/18 - W - 7 mile @ EA (8:14) + 3 mile T (6:55) + 5 min Easy + 1.5 mile T (6:55) + 5 min Easy + 1 mile T (6:55) + 1 mile Easy (4/6)
5/31/18 - R - 7 miles @ EA (8:14)
6/1/18 - F - 7 miles @ EA (8:14)
6/2/18 - Sat - 45 min Easy (8:14) + 30 min M Tempo (6:48) + 20 min T (6:40) (8/8)
6/3/18 - Sun - 7 miles @ EA (8:14)
Running duration = 7:42 hours
Running mileage = 54.8 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 7:42 hours
Total (training) mileage = 54.8 miles
Number of running SOS intervals within pace = 12/14 (86%)
Monday
Nothing comes to mind. I think G and I spent most of our time playing Wii (which has now since died...
)
Tuesday
Well, I've spent long enough trying to hit that Side Plank. It's not going to happen. So time to kick it up to the next level - 2B.
Front Plank with leg movements - 15 reps per leg
Side Plank with leg movements - 15 reps per leg
Scissor Kick - 2 x 15 reps w/ 10 sec rest
Metronome - 20 reps
Back Extension - 2 x 15 reps
Modified Jane Fonda - 45 reps per leg
Good Mornings - 15 reps
Was able to get through everything except the Side Plank. Although my right hip was a little sore from the Jane Fondas. I decided to see how the week played out, but maybe bump the McMillan down to once this week.
T+D of 153. Really this weather has been pretty extreme for WI. First time in recorded history (like mid 1800s) that WI has had 4 consecutive 90 degree days in May. Just way too much too soon for us northerners. The effort felt easy, but the HR suggested otherwise post run. Average pace was 8:33, but HR was 141 (more like LR and not easy).
Wednesday
The run was originally scheduled for Thursday. Steph's cousin and kids were in town for their first visit to WI. The plans were up in the air for the week. The weather looked a tiny bit better for a 2 hr run on Wednesday than Thursday. So I decided to go for it. I was a little tired still from Tuesday (and the weekend 16 miler), but thought weather trumped a tad tired feeling.
T+D of 149. I tried to give myself a little adjustment for the temps from a 6:40 T pace to a 6:55 pace. This was a bit tougher T paced run because it had a 60 min easy run prior to it even starting. The weather was definitely better during the easy portion as it was cloudy. But as soon as the T pace started, the sun came out as well. Very tiring. The easy was probably too fast (read - it was).
First 3 mile T was 6:53, 7:03, and 7:07. But that doesn't really tell the whole story. I was absolutely gasses around the 2 mile mark. So I decided I just had to take a small walk break because I wasn't going to make it otherwise.
Second 1.5 mile T was 7:01 and 7:11 pace. Again, I was really struggling and had to take two extra very short breaks to catch my breath.
Last 1 mile T was 7:20. I really tried hard not to take an extra break, but my body just wasn't having it.
I think I got way overheated and just couldn't handle it anymore. My CD was evidence enough of that as I couldn't manage to run much at all. I had to slowly run/walk back home because my body was seriously revolting against me. Ended up at a 12:41 min/mile pace on the CD. A true sign that I pushed WAY WAY too hard on this run.
I did feel much better once I was inside the house, stretched and got lots of fluids into me.
Thursday
No reprieve yet as we're at a T+D of 150. I tried to slow WAY down. I hit an average of an 8:54 min/mile and HR of 136. So top end of easy even though I was really trying to be slower.
Friday
T+D of 140 as things were starting to turn around weather wise. Weather was looking really good for Saturday morning. So I decided to move the longer weekend run to Saturday and thus take Friday super easy. Ended up at an 8:54 min/mile (again) with a HR of 132. Felt easier and the HR was much closer to my lower end.
Saturday
T+D of 105. A new to me run of Easy + M Tempo + T pace but based on time. It was to be 45 min + 30 min + 20 min. Since the temps were awesome, I was really ready to attack the run. But soon after I started, I could tell I was still tired from Friday evening's run only a few hours earlier.
I tried to keep the easy effort really easy. The pace was around a 8:40 and the HR around a 130 which means while physically I felt sore, my body was around the right place. The came the M Tempo pace. A 7:00, 6:56, 6:59 and 6:44. As the M Tempo progressed I continued to shake the rust off and hit the paces. I also challenged myself with some hills and got a GAP (grade adjusted pace) of 7:04, 6:47, 6:41, and 6:43. So some solid M Tempo pacing. Then came the T paced for 20 min (or projected at about 3 miles). I pushed the gas, but there was little left in the tank. Got a 6:38, 6:36, and 6:49. HR suggests I should have been able to push further, but I just didn't have the stamina/endurance/power to get there. But at a minimum, at least cardiovascularly I'm doing quite well right now.
Sunday
Just a nice and easy 7 miles at 8:37 and a very low HR of 127. Nice to have a few nice temp days as we head back up starting next week. Only 12 days to go and clearly this cycle has shown that my race day performance is going to be dictated by whatever T+D I get on June 16th.
You just have to be aware that the security exists and make sure to plan time for it.
(Hello! I have been lurking)
