OR - Great job out there this past weekend man! I know that feeling of pushing solo for a large portion of a marathon. Way to fight. Takes a ton of mental fortitude to do that.
HHW: Way to bring it back in that last K! Time trialing solo is pretty hard.
My week:
Had one of my athletes doing their 50K this weekend so we pushed my 3200 time trial to Friday morning.
M: Off
T: 3 mile warmup, 3 x 800 @ goal pace/2 minute jog, 3 mile cooldown
Used the vaporfly next %s for the first time and they are absolutely insane. Wanted to try and run 2:25s so I slowed down the second lap of the first set. Then I got into a rhythm so I just kept going.
Splits: 2:22 (69, 73), 2:20 (70,70), 2:20 (70, 70)
Wednesday: 6 miles @ 7:12 avg
Thursday: 3 mile shakeout @ 7:41 avg
Friday: 2 mile warmup, 3200 Trials of Miles Alumni Challenge, 2 mile cooldown
Time: 9:46 (73, 72, 72, 73, 72, 75, 74, 71)
Race Recap:
I didn't feel as great on race day as I did earlier in the week. It was a bit too cold for me (for some reason my hands are getting really cold easily) and I made the mistake of not wearing gloves. Just didn't feel that pop. Went through the first 400 slower than I wanted to but just adjusted to that and tried to stay consistent. Right around 2k I was trying to figure out what my 2k split was going to be and I accidentally paused my watch for like half a second. It threw me off so much mentally. After seeing that 75 I tried to come back. Didn't want to run over 5 minutes for that second half. Had the fast lap on the last lap so I'll take it. I have a challenge to break 5 every year so I guess the streak continues!
Saturday: 17 miles on the bike, 10.88 miles @ 7:29
Absolutely felt like I got hit by a truck. My athlete rocked it though! Ran just over 4:05 for her first 50K and closed her last 26.2 in her third fastest time ever.
Sunday: Rest
Missed racing again. I do think my PR of 8:55 from indoors is attainable still. Considering I've just been back to running consistently post injury for a couple weeks I'm very happy with how things are going!