Greetings, friends:
I was happy to finish Tuesday's long run with a couple miles at marathon pace, although that's a far cry from Pfitzinger's suggested long run "with 10 miles @ marathon race pace."
I was also happy with Friday's lactate threshold workout: 2 x 3 miles. I've been running LT workouts totally "by feel," not checking midway splits. This week, though, I checked every half-mile, aiming for 6:30 pace. Maybe a little faster than current LT pace, but the psychological boost was really needed after weeks of 6:40-pace stagnation.
I was not so happy with the pain continuing all week -- every single step (left knee, right achilles). Just have to survive the next nine weeks and run the goal marathon.
My training week:
JULY 23-30, 2017:
Off
LR: 20.0 miles @ 7:56/mi (1-10) @ 7:12/mi (11-20)
Easy:Bike 18.3 miles @ 18.7 mph
Easy: 10.0 miles @ 7:46/mi
LT: 2.5-mi warmup; 3 x 2 miles w/2min recoveries @ (6:31-6:29), (6:29-6:32), (6:30-6:20); 2.5-mile cooldown
Easy: a.m. Bike 27.4 miles @ 19.0 mph; p.m. 5.0 miles @ 8:54/mi
Easy: 5.0 miles @ 8:48/mi
WEEK TOTAL: 50.0 MILES
2017 Racing
5K: 18:57 April 2 (6:06/mi)
Half Marathon: 1:28:41 April 30 (6:46/mi)
Marathon Goal: 3:05:00 (7:03/mi) Target race October 1st
LucKY - Hope you had a nice drive home, and your back returns to normal. I feel your pain -- having experienced several crippling back episodes since my mid-20s. Time always heals it, but I always fear "the next time."
MikeF - Sounds like an awesome trip, looking forward to hearing your first-hand accounts. My son and his wife just returned from London this week. Lots of rainy weather -- hopefully will be better for the IAAF meet.
Igy - You've strung together quite a few weeks of solid work. Gotta be gratifying to be back "on track"!
dhaaga - Looks like some serious mileage this week. And 19:25 5K is "half-marathon effort," eh! Always impressive!
amkelley - Continued solid efforts on the bike; do you have a nice area in which to ride? I joined a club a few years ago ... most of the others lived in the city/suburbs, so country rides were a treat for them. For me, though, it just wasn't worth an hours' drive to hook up, when I can go out my front door and ride for miles without sharing the road with another vehicle!
oldhamdog - I forget your background, but it seems you're healthy and consistent, with some nice mileage. Your "trail" opportunities are enviable. Close to home, or a drive, first?
Charlie - Is that a bike on the road, or stationary?
Mike L - Carry on!
old guy II - Congrats on that progression run today ... steady acceleration, and nice finish. For most of my running "career," those types of runs have been my bread and butter.
SCgal - Super results at the triathlon! Congratulation on the age group win and high overall finish. Wish I could swim. Tried to teach myself back in my 30s ... just couldn't nail the breathing stuff ... but could do a full lap without taking a breath!
Mike R - Nice job at the HM, and congrats on the 30th anniversary, too! Good luck in the upcoming tri.
Coyote - 88.2% age grade 10K ... wow! And coming off a 70-mile week. Incredible. You've gotta feel good about where you are these days. I am looking forward to your HM results!
Reno - Another man on a bike! And some nice track workouts. Looks like you're on target your Toronto goals, yes?
not half fast - A happy well-rounded week, I would say. My kayak sits mostly unused. Last year I did a kayak-bike-run triathlon, so was on the water many times by the first week of August.
socalcush - Definitely looking forward to seeing your results at Flint!
Have a great week, everyone!
-Allen