09 March 2014

Week 9

Monday: Rest Day

Tuesday: 10 miles (6:53)- Felt pretty good this run. I hadn't planned on going that quickly but all the treadmills with TV's were taken and my iPod died so…I cranked out what I could to get it done.

Wednesday: am: 5.05 miles (9:49), pm: 6.69 miles (8:16)- Pretty good day overall. Ran with Kendra and Angela in the morning. I had initially planned on continuing to get 10 in the am but my legs were a bit sluggish from Tuesday's effort so I cut it at 5. Coaching in the evening, I paced a few of the runners through their workout (5x800m). We got dumped on the entire workout. To make it a little fun, we played "Guess Coaches Time". I did one more 800, hard. Closest to guess my time without going over got some Feetures Elite socks. Managed to muster up a 2:34 for that.

Thursday: 10 miles (7:32)-I had planned on running an easy 10 on the mill again. About a quarter mile in I hear and excited voice behind me "Nick!"A good friend, Ruth, was about to do her run on the mill since she hadn't found anyone to head out with her. We opted for the roads and cranked out a solid effort. Ruth, if you're reading this it was AMAZING to run with you again :)

Friday: 3 miles (6:24)- I had planned on taking a rest day but…got a little stressed with lecture planning and had to crank out something. Ended up with a progression run. Splits: 7:19, 6:08, 5:43.

Saturday: 30 miles (8:44)-This was an interesting run. The group I coach was running 10 miles for the halfers and 17 for the full. I ran 10 miles before the group started. During the run, I got in ~18 miles (ran a little back and forth to run with different trainees) and a quick 2 to finish off the run. I probably could have fueled more but still felt pretty good! I brought an Energy Blend and 5 PowerGels with me. I had the blend after the first 10 and 3 of the PowerGels during the last 20 miles. Right after the run, I had a bottle of Recover Sports Drink (also from PowerBar). I really feel like this makes a difference in my ability to bounce back after a hard effort.

Sunday: 20 miles (7:47)- This was a #BrilliantRun! I ran the first 7 miles @ 8:34 pace. I had 3 PowerGels, 1 Energy Blend and 1 bottle of Perform with me. The first ~3 miles felt crazy hard. I had the Energy Blend around mile 3.5. Even after, I still felt off the effects of yesterday's run. Around mile 5 I opted to take my first gel. I don't know if it was the caffeine or just the extra nutrients but after a few minutes, everything was easier. My breathing slowed, my stride got smoother. I picked the pace up to 7:30 for the next 10 miles. To close out the run, I pushed progression style until the last mile which was sub-6:40 pace! I am feeling very strong right now and this run shows me that my fitness is reaching a new level.

Total: 84.74 miles (8:06)

This being my third straight week of building, next week is a cutback week :) I welcome the "rest" I'll get by only doing one long run next weekend. I've also got a race on the schedule. My trainees will be running a 10k or half marathon (depending on their goal race in May) on Saturday. I'm entered to run the half but have yet to decide if I'm going to race or just pace one of them.

I believe I'm ~10 weeks out from Pigtails. I'll probably continue to build for the month of March and attempt to hold what ever mileage I reach ( be it 90mpw or 100mpw) for the month of April. My 50 mile tune up is the last week in April. A week later, I'll be running the Tacoma City Marathon with my trainees. Then its taper time for a few weeks.


No comments:

Post a Comment