Ok, let’s get down to business.
On Monday I decided to change plans and run the half in Indy and race CIM again as my A race. That gives me more time to get in shape, and I am now excited to do a better job of building some cumulative fatigue.
There was a serious storm Tuesday morning, so we pushed the track workout to Wednesday. It was hard to get out the door Tuesday morning, but I did it. The weather for the Wednesday morning track workout was pretty great. Greg, Hunter and I all have the same paces, so we were able to share the work. We started the workout with 1 mile at marathon pace, but without a watch. The goal pace is 5:59; Hunter ran 6:04 and Greg and I ran 6:05. Then we did 5 x 1200m with a target of 4:13 each. They did a (really fast) 6th rep while I had to visit the bathroom. Then another mile at marathon pace before cool down, but with the watch.
Thursday was my 3rd day of doubles in a row. My legs definitely have started to feel it. Luckily, a big group of us got together Thursday morning (Greg, Lindsay, Ashley, Emily, Cañas, Hunter, and I). Friday I had an early meeting, and I failed to get out the door for a run. I kept trying to find a way to fit in a run, but with my first meeting at 7am and my last meeting at 6:45, I just couldn’t (didn’t) make a run happen. Saturday was also a fail. We left at 7am to take Zavier to Knoxville for the state cross country championships. I thought I would have time to run in Knoxville, but we ate lunch instead and then drove straight back. When we got back, I was too tired from driving all day to get out the door for a run
Luckily, I did have a good workout on Sunday. I ran the Music City Half-marathon as a workout. The plan was to run a two mile warmup and then the first three miles of the race at marathon pace (5:59), the next three miles (4-6) at half-marathon pace (5:40), the next three miles (7-9) at marathon pace, and then run easy to finish.
I mostly stuck to the plan. The first three were 5:59, 5:51, 5:55. The second three were 5:43, 5:37, 5:38. The third three were 5:55, 5:50, 5:49 (a little fast). After that I was supposed to slow down to an easy pace. The HM pace miles felt tough, but everything else felt pretty easy, so I need up running 5:50, 6:02, 6:07, and 5:57. At mile 12 I realized I could get under 1:17, so I picked it up just a little. Two half-marathon PRs in two weeks, and neither was a full effort. This was the first time that “marathon pace” felt like something I might actually be able to hold for 26 miles (on a good day). This bodes well
Post-race selfie with my true love. Two new PRs
Also, Erica (my wife) ran her second half-marathon this weekend. She dropped 3 minutes off her time in just 3 weeks. Last time I paced her for most of the race, but this time she did it all on her own. It was really fun to run an out-and-back race and get to see my wife crushing it on my way back.
|Monday||no run (storming & Alexis off for Federal holiday)||8 miles @ 7:27 w/Dave|
|Tuesday||5 miles @ 7:45||8 miles @ 7:29 w/Greg while pushing Max in the stroller|
|Wednesday||2 mile warmup
1 mile at MP 6:05 (w/o watch)
5 x 1200m w/45 sec rests
(4:10, 4:13, 4:11, 4:08, 4:02)
1 mile at MP 5:54 (w/ watch)
2 mile cool down
|6.5 miles easy @ 7:19 w/ East Nasty|
|Thursday||9 miles @ 7:45 group run||5 miles @ 7:14|
|Friday||no run||no run|
|Saturday||no run||no run|
|Sunday||2 mile warmup
Music City Half-Marathon in 1:16:56 (PR)
2 mile cool down