well i went into this week with the goal of coming out tired and ready for taper. having just woken up from passing out for an hour after my post run shower i think that goal was met.
it is now the dreaded taper… although as of this moment i am not dreading it quite so much.
onto the big week!
8 – 11 miles with 2x(4x800m) @ 10k pace, 90 sec recover, 5 min between sets
i went to the real track this week to meet up with the team i usually do these workouts with. it had been a while since i had been there and i was happy to be back. the group was really tiny, but that was fine with me, i just wanted to get a good workout in. it tried to rain a bit, but tapered off and was cold and perfect.
i ran a pretty long warm up (almost 4 miles) doing circles around the track and then got going into my first set. i really wanted to stick to 10k pace like the workout said.
goal pace: 7:20 (~3:40+/- per 800)
1 – 3:40 this feels so easy!
2 – 3:35 oops too fast, controllll
3 – 3:38 feeling good
4 – 3:37 right on pace
i took a break between sets and my friend was cooling down and said he would pace me for the first couple (yes it’s his cool down pace). my garmin turned off in the first one so i had no idea what we were running, but then i got it back on for the rest.
1 – 3:43 yapping with my friend
2 – 3:42 still talking – guess it’s a good sign if i am chatting during an 800?
3 – 3:01 (.4) no i didn’t run a 3:01 800, cut short due to emergency trip to the bathroom
4 – 3:37 i almost just quit after the bathroom break, but got one more done right on target.
pretty close to where i wanted to be. the first 2 in the second set were a little slower, but since i was talking during them, i will take it. i felt good after this workout and happy i got most of it done, but irritated my stomach got angry. at least i had an accessible bathroom very close.
i finished off with a couple cool down miles and called it a night. when i left the thermometer on the school said 49 degrees. happy.
9.5 miles/1:19:47/8:24 avg pace
6 – 9 distance
i kind of switched this with friday’s distance run, although they are pretty much the same thing. this was my bad day, nothing was going according to plan and i really thought about not running at all, but i knew i would really be irritated if i didn’t. i planned on running from work but my garmin was being a jerk, so i ended up driving home to use chris’s. for whatever reason i just had to run with it that day.
i set off into the darkness just hoping to get a few miles in. my legs were mad and heavy at first, i felt weird and just wasn’t into the run. i always bring a gu with me incase i feel like i could use a sugar boost and i ended up taking it just after mile 3 to try to help me out. it definitely gave me a boost and i ended up running those last few miles at a great pace. i was very happy and felt so much better after.
7.1 miles/1:01:29/8:39 avg pace
10 – 12 miles with 3×15 min at marathon tempo, 5 min recovery
i left work a little early to try and get some daylight out for the tempo portion of my run. i was shocked when a mile into my warmup my watch beeped and said 8:24 – um legs what is going on? this is not your standard first mile. i made sure to back it off a bit for the second mile and then started into my MT miles. i like doing miles rather than minutes, so i interpreted this workout to be 2×3 miles at MT, pretty close to 15 minutes.
1 – 8:05
2 – 8:05
1 – 8:00
2 – 8:04
it was dark after the 2nd set so i had to hop on the sidewalks. it was really busy since everyone was on their way home and i really didn’t know how this was going to go. usually darkness = slower and also running on the sidewalk = slower. that was not the equation this time though.
1 – 7:56
2 – 7:55
i had to base a lot of the 3rd set on effort since i couldn’t see my garmin in the dark, but i was pretty shocked when it beeped with those numbers. i was also really happy that i was able to finish off the MT section so strong. i still had to get home though so cooled down all the way back to my house, although my cool down miles were not that slow, my legs wanted to run! i knew i was going to be close to a half marathon, so i just made sure i got there. i felt great and was so happy with this run.
13.1 miles/1:49:44/8:22 avg pace
7 – 10 distance
i used my favorite trick: leaving my car at work to have to run back in the morning. it is such a great way to get my butt out of bed! i made sure to keep the pace easy this morning, my legs were pretty tired from the half marathon the night before and so i just cruised along. i added on a couple miles here and there and finished off with a solid run.
10.4 miles/1:35:42/9:12 avg pace
6 – 9 distance
my mom was visiting so she came with me to my favorite bike trail so she could walk while i ran. it was such a beautiful fall morning! the leaves were so pretty, the air was crisp, and i was a happy runner. i tried really hard to keep the pace slow, but it’s as slow as i could get it.
8.0 miles/1:12:08/9:01 avg pace
19 – 22 miles with last 4 at marathon tempo
i had originally planned on getting dropped off ~20 miles away and running a point to point run, but after checking out the weather forecast (a high of 78 in november? and after being completely soaked last week?), i knew i needed to save my precious time in the cooler temps and just start as early as i could. i woke up at 6 and got ready, said goodbye to my mom at 7am and then i drove to one of my standard long run starting spots.
i didn’t feel that great starting off. my energy was just kind of low and i don’t really know what it was exactly, but i just wasn’t very into my run. after about 4 miles i started feeling a little better, but could tell my legs were going to be tired today. i kept the pace on the easy end for the first half, and turned around after 10 miles to head back to my car.
my pace definitely picked up on the way back, there is a very slight decline and i just couldn’t get my legs to go any slower. my energy was still kind of in a funk, but i just kept ticking off the miles. i planned on getting into my marathon tempo miles from miles 16 – 20 and then i was hoping to finish off with 2 more miles at whatever pace my legs wanted to run.
mile 16 came and i picked it up and hit my MT mile exactly on target at 8:09. after that i just couldn’t get back into it. i was getting warm and was just tired. i was still able to maintain sub 8:30s for the rest of the run, just not sub 8:10s like the plan said.
i hit 20 miles and really wanted to stop but i circled around a couple places adding on some miles. i thought about the marathon and how much those later miles hurt and knew that i mentally needed to push through to 22 today. i kept on running and running and finally my watch beeped at 22 miles. i was so happy to be done.
1st 11: 1:38:03/8:54 avg pace
2nd 11: 1:32:38/8:25 avg pace
total: 22 miles/3:10:41/8:40 avg pace
gu: 4.5, 9, 13.5, 18
salt: one at mile 11
lots of water!
week 13 ended my biggest mileage week EVER! and also one of my fastest overall.
70.1 miles/10:09:31/8:41 avg pace
i am definitely tired now (at least for today) and feel like i am ready to start getting these legs fresh and ready to race. i have put in a lot of work into this cycle and am excited to see what happens on december 5th. i still can’t believe CIM is 3 weeks from today! now the weather just needs to get its act together.
next week i will be cutting back to about 80% of max. i still have lots of pace work over the next couple weeks, but the volume will be dropping so these tired legs can start to heal.
3 weeks to go!