Smoove - good call on the cross training. With a month to go, the key thing is to get to the starting line healthy, even if at 90% fitness.
jewbacca - really inspiring week!
Still Improving - Seeing very nice trends in your training.
Male, 40, 5’11”, 167 lbs.
PRs: 16:5x (2014), 1:19:xx (twice, 2014/2015), 2:49:xx (2015)
Goal Race: 4/29/2018 Marathon
Goal: 2:45:00-2:50:00, will narrow down as race approaches
M - 11 miles total. (1:13:14). 6:40/avg
Including 7 mile progression tempo 100%->107% MP.
Splits: 6:19 6:14 6:11 6:06 6:03 6:00 5:50.
Averaged 6:06/mi for the 7 miles.
Had to do this on the same one mile industrial park loop as last week, lol. Still cold and windy...
T - Rest. Home with a sick child. I swear this has been the longest winter ever...
W - 10 miles. (1:22:05). 8:12/avg.
Th -
AM: 7 miles. (51:58). 7:25/avg.
PM: 5 miles. (39:57). 8:00/avg.
F - 7 miles (57:24). 8:12/avg. Including 8x :20 strides the last mile.
Sa -
AM: 8.5 miles (64:00). 7:32/avg.
Including 5k (17:11). 5:32/avg.
Splits: 5:32 5:37 5:28 :35.
PM: 3.5 miles (30:13). 8:38/avg
Su - 20 miles (2:54:16). 8:43/avg.
Depletion run. Only had a cup of coffee 90 minutes prior. Did not take any fuel or drink during the whole run.
Weekly Total: 72 miles, about 9 hours 50 minutes
Year to Date: 653 miles
Very good week for me. :)
Progression tempo run on Monday felt tough and there were a few instances where I didn’t think I would be able to keep notching it down but surprisingly I did. Last mile had more in me than I thought and I actually backed off the last ¼ mile or so of it to “slow down” to the 5:50.
I was very pleased with Saturday’s race result. The weather wasn’t ideal for 5k racing (31-33F, 5-10mph winds), but compared to how awful it has been in the Northeast lately, it was welcoming. I got out well but comfortable, moved up as best I could the second mile which had the only hill of the race, and then closed faster than I thought the last 1.1mi. I don’t feel like I could have run any faster, however, I felt like I could have maintained the same pace for up to 4 miles. The point of this race was to get somewhat of a gauge of current fitness, but more so just to remember what it felt like to hurt again as I hadn’t raced a 5k since July 2016. Next weekend I will be racing a HM so I am hoping that effort feels more manageable having raced faster already.
Hope everyone else had a great week. Happy Running.