Georgia Half Marathon (3/20)
Pittsburgh Marathon (5/15)
Goal paces still TBD.
M: 4.9am recovery (8:29 pace), 1pm as warmup to lifting
T: 11 total (7:18) with 5mi of steady state (6:25 pace)
W: 14.5 hilly (7:23). Legs tired after these two days.
H: 5.6am recovery on icy trails (8:34), 2.5pm recovery (8:07) felt good.
F: 10.5am with 10k of steady state, first 8k at about 6:30 and last 2k at about 6:13 pace. Felt great. pm 2.75mi recovery (8:19)
S: Hiking - 7mi easy a.m.
Run - 6.1mi recovery pm (8:08)
Su: 20mi (7:30), mostly at 7:15 on the flats, but with an indulgent little uphill run through muddy trails at the end.
Total: About 79mi + 7 miles of hiking
Highest mileage week I've ever run, not counting the hiking. Previous few weeks: 62, 70, 67, 59.
The 20 miler on Sunday felt like garbage - I didn't bother keeping to my usual paces or HR targets and just ran comfortably. Left knee was slightly sore and I'd eaten a lot at brunch beforehand. In retrospect, running on Saturday evening after spending the morning hiking was probably just a stupid excuse to keep my mileage total up and all it did was make me more tired for Sunday. But moving to two lactate-raising steady state runs in the week was a lot of fun. I felt the mileage a few times during the week, so I decided to split a few days into doubles with pathetically small mileage on the second run, and it seems to have helped with recovery. So I'd call it a successful week from a learning perspective despite the pretty crap long run.
vf, congrats on a successful week and healing!
oz, the next time I'm feeling wimpy, I'm going to say to myself "no poisonous snakes around here, so get your lazy ass in gear."
all, thanks for the continuing inspiration to try to raise my game.