Sunday, March 13, 2011

Week 12 of 16 Marathon Training

Monday Mar 7
AM 12 miles, 1:23min + strides
PM 7 miles, 50min

Tuesday Mar 8
AM off
PM 21 miles, 1:55min
warm up: 1 mile, 7min (some light stretching)
tempo 20 miles on Davis Rd in Lowell
1 00:05:21
2 00:05:29
3 00:05:17
4 00:05:21
5 00:05:18
6 00:05:20
7 00:05:16
8 00:05:18
9 00:05:16
10 00:05:17
11 00:05:22
12 00:05:25
13 00:05:23
14 00:05:33
15 00:05:34
16 00:05:24
17 00:05:28
18 00:05:28
19 00:05:29
20 00:05:39
20 miles in 1:48:07 (5:24.3 pace)

Wednesday Mar 9
AM 6 miles, 46min
PM 7 miles, 51min

Thursday Mar 10
AM 9 miles, 64min + strides
PM 12 miles, 1:24min

Friday Mar 11
AM 5 miles, 35min
PM 19 miles, 1:44min w/ intervals 3x4mile + 3 mile
warm up 1 mile (8min)
splits:
5:09, 5:14, 5:10, 5:13 (4 miles - 20:46) 5:42 recovery (less than mile/ bathroom break)
5:12, 5:13, 5:11, 5:10 (4 miles - 20:46) 6:04 recovery mile
5:12, 5:13, 5:13, 5:12 (4 miles - 20:50) 6:04 recovery mile
5:14, 5:15, 5:19 (stopped at 3 miles - 15:48)
total workout 18 miles, 1:36:16
no time for cool down. facility closed.

Saturday Mar 12
AM 10 miles, 75min
PM 7 miles, 50min

Sunday Mar 13
AM 15 miles, 1:40min (first 15 of Boston Marathon course)
PM 7 miles, 49min + 12x short hills

137 miles

This week started off with a really good tempo run on Tuesday. I was hoping to do 16-18 at 5:30 pace. I was stunned to see 1:48:07 for 20 miles. I would've been pretty happy with 1:50 , especially because it was a hilly course with no fluids. The crazy thing about these tempos is that you start feeling a lot of "unusual" muscle pain. The body starts to go before the cardio system. However, this is good news because I know my legs are not fresh by any means.

Right after the tempo, I got a bit sick with a cold (I am still recovering still). The workout planned for Friday was 4x4mile. I adjusted my goal pace to 5:15 instead of 5:10 and told myself I would stop if I had anything over 5:15. I did 3x4mile plus a 3 mile rep. I stopped on last one because of 5:19 prior to it. This workout might not have looked great on paper but I felt strong considering being sick. It a good overall effort. Time on my feet, my lungs and heart working hard and my leg muscle getting a lot of pounding in them. I was even happy due to the fact I had not one single blister. Also had no fluids because the facility staff threw my bottle away thinking it was trash. It was a mentally challenging workout because I did this all solo. I almost quit halfway but then just kept telling myself "1 more lap, 1 more mile, 1 more rep" and eventually overcame a mental wall. I was proud for not giving up through the bad stretch and found myself almost with a "second wind" to the point I was like "man, this isn't that hard". I experienced a feeling of joy even though I was not running as fast as I wanted.

After the workout, I was sore the next day but not as much as last time. By the end of my 2 regeneration runs, I was back to normal. Sunday, I felt pretty good and was rolling low 6 min pace without much effort. I added some short hills at the end of the week. Overall a good week. For New Bedford next week, I could still be tired from training, but I'm ok with that. It will be a good test to see what I can do with heavy legs before I start the peaking process. I'd rather be tired now and fresh later.