Thursday, February 15, 2018

02.15.2018 Recovery Run to loosen the joints

Coming off the 15 miler yesterday, lots of stuff felt rusty and less than smooth today.  I decided to try and get some extra walking in as much as possible early on.  Trying to get the kinks out.  I felt pretty much the same over the course of the day.  This afternoon, I got started on my recovery run and after the first mile, I felt a million times better.  It's always quick work for me to feel smooth again.  Since I have been taking notice of my recovery pace and making sure it's a recuperating run, not a workout, I generally get some real benefit from the recovery run.

I was fluid again by around 9 minutes into my run.  I did briefly speed up once I started to feel good, but quickly reined it in and kept a slower moving time.  Overall, the 6 miles I did today took me 50:57, a pace of about 8:30/mile.

Tomorrow, I am still up in the air whether I want to get in another workout, some speed work on hills or simply get another run in.  I always like getting workouts in, but tomorrow I will break 40 miles for the week, not sure if such a big week for me should have a speed session only two days after a 15 miler.  Still deciding what to do.  Stay tuned.

Wednesday, February 14, 2018

02.14.2018 Squeezed in a long run, no fuel

I don't always get a chance to squeeze in a run before work, but when I do, it makes the rest of the day easier.  I was able to bang out a 15 mile long run today and other than mile 13, everything went great.  After warming up a couple miles around 8:00/mile pace, I started banging out miles around 7:30 pace, nice and easy.  Then, without fuel to keep me going, I ran into a major climb and no energy in mile 13.  F, it broke me and took like 10 minutes.  At the top, I got a second wind and was determined to finish up my 15 and put in a couple more miles at a respectable pace of 8:20ish/mile.  

Important points from today's run:

1. You aren't as strong as you think you are.--  No more long runs of 10+ miles without some fuel.  I don't need to be Superman, I need to get in good workouts.  I need fuel to do that above 11+ miles.

2.  You are stronger than you think you are.--  All I mean is that I really wanted to stop and be done during mile 13, and for get the last coupple miles.  However, I wouldn't do it, knowing what I want 2018 to be for me.  I sucked it up and finished respectably.  

3.  No matter how many times you have done the same route, pay attention to the sidewalk.--  I took a sweet, non-injury fall today because of a nice bump in the sidewalk.  It's a stretch of walkway I have run a thousand times and will run a thousand more.  Hopefully, that is the only time I fall on it.

4.  A Diet Coke after a long run is glorious.--Don't bother telling me how bad Diet Coke is for me.  I don't give a shit after 15 miles.  Yummy

Depending on how tomorrow's recovery run goes, I will either do a second easy day in a row on Friday and end the week with 40-42 miles, or I will do 1/4 mile hill repeats Friday to finish the week.  Right now I am tired so no decisions are being made.

Tuesday, February 13, 2018

02/13/2018 Strong 8 miler, windy and chilly

I set out today intending to do a strong 8 miler and that's what I ended up with.  However, when I got out there about a mile or so in, I toyed with the idea of going for 15-16 today instead of waiting for the warmer temps tomorrow.  I went back and forth for about 4 miles and finally decided to stick with the plan and do 8 miles today and 15-16 miles tomorrow.  My pace today was great, but a little quick for what I want to do on a 15 miler.  A 7:29/mile pace is about 15 seconds a mile to strong for my long run pace.  Tomorrow, coming off two decent run days in a row, I will settle for 7:50-8:00/mile on my long run.

If you look at my splits, they are all pretty rockin, except for mile seven.  Mile seven is the mile that includes a 3/4 mile climb of about 5-6% incline.  It's a bitch.  That's why I try to run it as much as possible.  Mile two on the other hand is the downhill version of that, so a nice low number.

Ok, so another strong week off to a good start.  Just to check in, this month I have 54.2 miles in so far.  I plan to get as far above 100 miles for the month as I can.  If this week finishes as I have planned it to, I will be around 80 miles after Friday.  We'll see.

Monday, February 12, 2018

02.12.2018 Quick 7 miler in the wind

Coming off the race the other day, I wanted to get out and start the week well with a strong run.  I got out for 7 miles and kept the pace pretty quick.  After my first mile, warming up a bit, I averaged no worse than 7:26/mile.  Overall, my pace was 7:27/mile.

If you take out the first mile warm up, my pace for the 6 miles to finish was 7:22/mile.  That isn't a huge difference, but seeing a good stretch of miles at a solid pace of 7:22 shows the continued fitness.  

This week will continue strong hopefully, building toward a 40+ mile week.  I have only 30+ days until the half marathon.  If you take out the final week for a taper, it leaves just a couple weeks for building in some miles and some speed work.  The rest of the week, will include a long run, a speed session of hill repeats, and a couple regular runs.