Goal Race: Chicago
Goal Time: 2:40
M-20.7 total: 15.6AM inc 10x1m with 60secs rest on a measured mile loop. First repeat at 5:57, last one at 5:32. I've never run a repeat that fast, especially on the roads. 5.1PM
T-14.4 total: 9.3AM/5.1PM
W-16m med long run in 1:56. Ok run, never really felt great. Lets tired
Th-14.2 total: 9.1AM; 5.1 PM
F-14.1 total: 9.1AM/5.1PM
S-24m long run-14 easy in 1:45; 6m in 42; last 4 in 23:44. Didn't really plan on doing MP today, but felt really good. 5:56 avg over last 4. Looking like 6:05 is going to be spot-on
Su-6.7 in 51. Took a really hard spill. more below.
This week was Great. This week included The repeats on Monday were a huge confidence booster. I was easily recovering in 60 secs and to run the last half at 5:50 or better and then the last repeat at 5:32 makes me super confident. I had some new pains pop up throughout the week, but everything fell into place Saturday with my long run. It was my longest run in almost 2 years and felt easier than any of my runs yet. I was planning on doing the last few around 6:20 pace, but felt so relaxed that I was going under 6 without realizing it. Huge confidence booster.
However, this morning I headed out on a shakeout run. I was 3 miles into the run and that far from my house and all of a sudden, boom. I did my best superman to the ground. I look behind me and see that I had tripped on a cut-off sign post that was sticking out about 2 1/2 inches from the ground. See, the City of Atlanta, in all it's brilliance, does not fully remove it's road signs when they are no longer needed. Rather, they cut them off about 2 inches from the ground and leave them. In this case, the stub of the post was in the middle of the sidewalk. Additionally, it just happened that this portion of the sidewalk wasn't paved with concrete, but was super course gravel. When I hit the stub, I bit it hard. Thankfully, it appears to be all surface damage on my body. I'm scratched up pretty bad. I finished the rest of my run bruised and bloody: hands, knees, elbows, quads and all of my chest look like one big carpet burn. As I finished the remaining 3+miles of my run, passersby looked at me really funny. I cannot imagine what they thought to see this guy running down the road with blood dripping all over him. My wife was super upset when I came home and looked like I had been in a battle. It's now been 2 hours since I fell and I'm getting more sore by the hour, but it looks like I have avoided catastrophe.
In full disclosure, I have done this once before. In 2007, 3 weeks before Boston, I tripped on a cut-off post like this one. That time I broke my big toe. I still ran Boston, but significantly slower than I had planned. This time, my feet and toes appear to be fine, so that's a huge relief. Coincidentally, my fall today is exactly 3 weeks before Chicago.
All in all, I think I dodged a huge bullet today. The good news is that I still ran 110 miles for the week and have run 405 miles over the past 4 weeks. I'm a little banged and scratched up, but am feeling super confident. My training is now done and it's TAPER TIME boys! I never thought I would be so excited for a taper.
Besides these surface wounds, I know I'm in the best shape of my life and am ready to reap the results. This week is going to be a slight taper with me dropping my mileage to around 85. I'm curious to know what everyone else's taper will look like going forward.
I hope everyone else's training is going great and you are getting excited. The training cycles are coming to an end. Just don't eff anything up at this point!!