Good to see progress for a lot of people. Good luck to everyone else running an early October marathon as we enter the "Don't eff it up now" phase of training. Forgot to post last week with teaching starting back up, etc, so...
Goal Race: Chicago
Goal Time: Sub-2:20
8/23-8/29
M (10) - PM 10 easy in 69 minutes (trails)
T (17.5) - early AM 3.5 warmup with drills and strides, 6 miles at marathon rhythm (ended up a bit slower than goal pace, but that’s fine given the early AM and overall fatigue) in 5:28, 5:24, 5:21, 5:21, 5:20, 5:20, 4 minute jog, 8 x 400 in 74 with 100 float. 1 mile cooldown. Ran by feel and tried to ignore time, felt sluggish, slow and tired.
PM 4 shakeout in 29
W (13) - early AM 4 shakeout in 30 (first run before the work day begins, before dawn, actually, body not really awake)
PM 9 easy in 61 (trails)
T (0) PM Weight Routine
F (16.5) - AM 9.5 in 65 (trails)
PM 7 in 48 (trails)
Sa (13.5) - AM 9 in 60 (trails)
PM 4.5 shakeout in 32:45 (trails)
Su (17) - AM 17 progressive run. 11 miles easy on the trails, 5 miles or so progressive on flat pavement (5:40 down to 5:20), 1 mile easy home. 1:46 total running time.
Week: 87.5 with a day off. Felt like taking the day off, and the rest and not stressing about the workouts being a little slow helped get me almost out of the “valley of fatigue” that I found myself in last week and part of this week.
8/30-9/5
M (14.5) - AM 7.5 easy in 50 (trails)
PM 7 easy in 48 (trails) with 8 x 100 uphill strides, general strength routine (body weight and medicine ball)
T (13) - AM 4 shakeout in 27:30
PM 9 easy in 60 (trails)
W (12.5) - PM 12.5 in 84 minutes with 4 x 10 second hill sprints (trails)
T (13.5) - AM 4 shakeout (untimed)
PM 9.5 easy in 63 (trails), weight routine
F (10.5)- AM 4 shakeout (untimed)
PM 6.5 easy (trails)
Sa (18) - AM 14 in 82 minutes total running time. 4 warmup continuous with strides in 27 minutes, then drills, 8 miles at around MP (first 3 miles upgrade into headwind, next 4 slight downgrade with light tailwind, last mile flat with some turns and a crosswind) in 5:22, 5:24, 5:19, 5:12, 5:20 (lost my rhythm as I took my shirt off, rolled it up, etc while still trying to run at pace), 5:12, 5:08, 5:11, then did 4 x 30 seconds (200m?) with 1 minute jog, cooldown 1 mile back to the car (bikepath). Some fatigue towards the end of the workout, but it felt more like general fatigue from the volume of it and prior training, the effort was still controlled.
PM 4 shakeout in 26:54, residual quickness from this morning made for a quicker than normal shakeout.
Su (13) - AM 8 easy in 56 (trails)
PM 5 shakeout in 33:40
Week: 95 miles. Just about feeling back to normal and bringing the volume down slightly so that I can get more specific with the workouts. Waited until Saturday to work out for the week because I wanted to really recover from the progressive long run last Sunday, and school was restarting. I also knew I could bump the long run to Monday with the long weekend, which makes this one of those odd training “weeks” with no long run actually in it.