31 Days to Go (Near the max!)
Date - Day - Scheduled Workout (Intervals within desired pace)
11/27/17 - M - MBW
11/28/17 - T - 2 mile WU + Ladder (800, 800, 1600, 1600, 800, 800) @ 5k w/ 400m RI + 4x200m @ R w/ 200m RI + 2 mile CD (8/10)
11/29/17 - W - 7 miles @ 7:54-8:28 min/mile
11/30/17 - R - 2 mile WU + 10 mile Progression + 2 mile CD (10/10)
12/1/17 - F - 7 miles @ 7:54-8:28 min/mile
12/2/17 - Sat - 11 miles @ 7:54-8:28 min/mile
12/3/17 - Sun - 14 miles @ 7:35 min/mile + 4 miles @ 6:58 min/mile (16/17)
12/4/17 - M - MBW
Total (training) mileage = 67.7 miles
Number of SOS intervals within pace = 34/37 (92%)
Monday
Normal medicine ball workout.
Tuesday
Speed Ladder!
2 mile WU + Ladder (800, 800, 1600, 1600, 800, 800) @ 5k w/ 400m RI + 4x200m @ R w/ 200m RI + 2 mile CD
WC of 39, 7 mph wind, night
5k Pace = 6:08 min/mile
5k Window = +/- 5 sec (6:03-6:13)
R Pace = 5:36 min/mile (41 sec)
R Window = +/- 1 second (40.0-42.9 sec)
Originally this was scheduled as a 8x800m @ CV (6:23) workout. But I decided to test the 5k waters and see if I could pull off one of my hardest speed workouts - the Ladder!
5k = 6:04, 6:02, 6:09, 6:11, 6:08, 6:10
R = 41.0, 41.2, 41.3, 39.3
I think I've found my limit. That 6:09 and 6:11 miles were really really tough. They represent the 2nd and 3rd fastest miles I've ever run (6:01 is my PR). They felt like the 2nd and 3rd fastest miles ever. Also new CR on both my Flat Half Mile Loop and Flat Speed Work Loop.
Overall a solid run! I don't really trust the HR for the first two 800m as they seem staggeringly low. The mile runs seem more in line with the HR sitting in the low 160s.
Next up, the hardest run for me - 14 mile Progression on Thursday.
Wednesday
WC of 33, night, no wind. Average pace was 8:31 min/mile with HR of 125. That's a nice and low HR.
Thursday
2 mile WU + 10 mile Progression + 2 mile CD
WC of 41, minimal wind, night
10 mile Progression pace = 8:08, 7:58, 7:48, 7:38, 7:28, 7:18, 7:08, 6:58, 6:41, 6:23 (last 3 are MP, HMP, 10k)
10 mile Progression window = +/- 5 seconds
The Progression is an interesting run. On paper, it looks easy. I mean most of the mileage is at or slower than MP which I can do for 8, 9, or 10 miles. Yet, pushing those last 3 miles (MP, HMP, and 10k) is super tough!
Actual Progression = 8:09, 7:57, 7:53, 7:41, 7:27, 7:19, 7:08, 6:57, 6:40, 6:22
My Kinvara 8 shoe laces bothered my right ankle a bit on this run. Laced them like I always do, but something near the actual double knot was putting extra pressure on the ankle. I had to stop twice during the first 5 miles of the Progression to relace and try to fix it. Eventually, things were ok, but still not normal. The Progression is interesting because as each mile comes up it always feels like the last mile was near the max. How can I possibly go another mile a little faster? During the 7:08 min/mile, I was nearly convinced there was no way I was going to hit the MP, HMP, or 10k splits. My body was fighting me so hard. Kind of makes sense now given the GAP of 6:46 vs 7:08 on that mile (mostly uphill). The MP felt good. The HMP felt barely sustainable. The 10k felt like I was flying and I kept reminding myself - just a little more. Keep pushing... you can do this... And I did. A 6:22 last interval which is nail on head. Overall, a perfect 10/10 on intervals! To the moon on being able to get this done.
The HR seems off and way too low. I mean low 150s (marathon historical) during 10k pacing? Don't believe it.
Predicted TRIMP = 225
Actual TRIMP = 212
Solid run! Another challenge with 14 miles LR + 4 miles MP coming up on Sunday.
Friday
WC of 40, minimal wind, night. Average pace of 8:11 min/mile with HR of 137. My foot really bothered me again with the laces. I tried tying it looser and it seemed to settle in.
Saturday
WC of 28, minimal wind, sunny. Average pace of 7:51 min/mile with HR of 131. Foot still bothered me, but the looser laces made it tolerable.
Sunday
The second to last Long Run!
14 miles @ LR + 4 miles @ Marathon Tempo
Long Run = 7:35 min/mile
Long Run window = +/- 10 seconds
Marathon Tempo = 6:58 min/mile
Marathon Tempo window = +/- 10 seconds
After the disappointing loss in the Big Ten Championship, this run turned into a late morning. I was interested to see how I'd preform on a pretty hard run after a pretty hard week. I mentally split the run into three parts. The first 7 miles LR, second 7 miles LR, and then 4 miles MP. The run started to pick up in difficulty at mile 6. Then, the gloves literally and figuratively came off at mile 7. I had an Egel at mile 4 and 11.
Long Run = 7:32, 7:38, 7:25, 7:36, 7:35, 7:44, 7:26, 7:35, 7:36, 7:35, 7:24
Solid start to the run!
Marathon Tempo = 7:00, 6:53, 7:07, 6:56
It wasn't easy, but I got it done. It felt somewhat sustainable, but I was really really struggling up the last hill. Not surprisingly, the GAP said I was running around a 6:52 min/mile effort for the four marathon miles. That uphill mile was a 6:38 min/mile.
The HR was solid all around for both long run pace and marathon pace.
Predicted TRIMP = 270
Actual TRIMP = 250
Predicted Weekly TRIMP = 930
Actual Weekly TRIMP = 921
This represents the highest recorded weekly TRIMP (although I think Lakefront 2016 had many weeks higher). Overall solid week. I attempted my hardest Speed workout (Ladder), hardest mid-week workout (10 mile Progression), and almost hardest long run (LR + MP at end). Pretty excited to get through that with a 92% interval hit rate. Also, ran my 2nd and 3rd fastest miles ever. Not much time left in training. Only one tough long run, and a sprinkle of other runs. I hit a new VO2max high of 59 (ties April) and likely represents the highest real achieved value (had some 60-65s back in the day but that was a function of a bad maxHR guess of 190s).
Weight is 161.2. Back on track and overall down 6-8 pounds from starting this!