Old Fat n Stoopid wrote:
...
It is the day after, and I feel relatively fine. I still have some pain in my foot and soreness in my thighs, but not too bad. I have no idea what type of pace to strive for in my marathon. A sub 5 hour marathon doesn’t seem feasible at this point.
I am supposed to do a 4 mile pace run on Tuesday. I am going to try and jog at least 3 miles, and see if i can jog the whole 4 miles. If I can only do 3 miles, I am going for around 32 minutes. If able to do 4 miles, around 45 minutes.
Monday is one of my 2 rest days.
Tuesday, I walked a half mile. Then I started my jog. I did 3.33 miles, the longest sustained running I have done outside since my half marathon 6 and 1/2 years ago. I did the jog in 33:36 minutes. I thought about trying to do the whole 4 miles, but I didn’t want to push it. If I had, I would have to deal with a busy intersection and the heat was becoming an issue. My heart rate was really high as well. I walked another half mile, and tried to do a slow half mile jog, but it ended up being much faster than I wanted at 4:44 minutes. I finished up with another half mile walk.
Wednesday was the hottest day of the week. It felt like upper 90s. This is one of my 2 cross training days, and I did 12 miles at 12.3 mph. My heart rate was fine.
Thursday, I walked my first half mile, jogged a half mile. Then I repeated, the process and added another half mile to each running unit. So, the second cycle was walk a half mile and jog a mile. I was able to get up to jogging 2.5 miles sustained and did 10 miles in 1 hour 56 minutes for an 11’39 mile pace. Average heart rate was 149. This was a really hilly (for me at least) trail.
Friday, I biked 23 miles at 12.7 mph.
Sunday, I did 12 miles. I followed the same pattern as Thursday. It took me 2 hours and 14 minutes for an 11’10” mile pace. Average heart rate was 141. I walked 3 miles, so a quarter of the total distance. Miles I actually jogged the entire mile were 9’02” (4th), 10’06” (6th), 9’09” (7th), 10’08” (9th), 9’59” (10th), 9’59” (12th).
This was supposed to be an easy day, and I don’t know if in terms of times it was. However, it felt pretty easy. I walked another mile and a half after I finished. I walked another 3/4’s of a mile when I got home. Then I walked another 2 miles this evening. I might do another 2-3 miles later tonight.
Sub 5 hours seems feasible again. I can cut down on my walking considerably the day of the race, and my body is really enjoying actual fall weather. I don’t know if I can reel off enough sub 10 minute miles, but it isn’t a pipe dream. My body seems to adapt and run better the longer I keep running.
Kcgeezer-that YouTube video was not persuasive. It cherry picked the evidence and used quick cuts to force a perspective that was not really earned. We need to eat less meat, especially beef for sustainability issues, but the jury is still out on if it is substantially unhealthier. I seen too many studies that I have actually read be hyped as something they are not.