34 Days to Go (I will run a sub-3 hour marathon and qualify for Boston!)
Date - Day - Scheduled Workout (Intervals within desired pace)
8/8/17 - T - 2 mile WU + 6 x 1 mile @ HM Tempo w/ .25 mi RI @ WU + 2 mile CD (6/6)
8/9/17 - W - 7 miles @ 8:04-9:01 min/mile
8/10/17 - R - 3 miles WU + 10 miles M Tempo + 3 miles CD (10/10)
8/11/17 - F - 7 miles @ 8:04-9:01 min/mile
8/12/17 - Sat - 19 miles @ 7:35 min/mile (16/18)
8/13/17 - Sun - 7 miles @ 8:04-9:01 min/mile
8/14/17 - M - OFF
Total (training) mileage = 66.6 miles
Number of SOS intervals within pace = 32/34 (94%)
Tuesday was another HM Tempo day.
2 mile WU + 6 x 1 mile @ HM Tempo w/ .25 mi RI @ WU + 2 mile CD
T+D of 120 and clouds.
HM Tempo = 6:41 min/mile
HM Tempo window = +/- 10 seconds
I was trying to be cautious with this run. I wasn't sure what was up with my legs. A little more tired and sore than normal. But the very slight pain in my left shin was concerning. Was the issues I had during the 2016 Lakefront Marathon returning? I wanted to try a few of the splits at 0 elevation gain and then if things were feeling fine, I'd add back in the hills. My thought process was maybe my shins were taking a beating on the faster paced runs going downhill. Minimize pace on downhill running and maybe things would feel better.
HM Tempo = 6:40, 6:41, 6:47, 6:47, 6:41, 6:43
The first two HM Tempos felt strong. Evenly paced throughout. I decided to give the hill a chance for the next two. The pace was still good. There were points during this run where I thought this pace was sustainable. Then, after successfully completing the first 4 intervals without any shin issues, I wrapped the last two on the flat course (not willing to risk it). Solid run overall! 6/6 intervals hit and the HR average was fairly low for a HM Tempo run. I was awarded a new VO2max (since changing my input data) of 58. This felt like an appropriate improvement since the run felt pretty good overall.
On Wednesday though I was sore and stiff again. A T+D of 126 with clouds. Average pace of 9:12 min/mile with a 123 HR average.
Thursday
1884 days down and 38 to go!
3 mile WU + 10 mile M Tempo + 3 mile CD
T+D of 114 (beautiful!) with sunny skies and 8mph wind.
M Tempo = 6:58 min/mile
M Tempo Window = +/- 10 seconds (6:48-7:08)
I tried the Beet Shot for the first time to gauge it's use. I'll follow a dose loading procedure over the next couple of days. Wasn't sure what my body would give me on this max marathon tempo run, but I was willing it give it a go.
M Tempo = 7:01, 7:03, 7:03, 7:04, 7:01, 7:07, 7:03, 6:59, 7:02, 6:59
The good is that I hit all 10 intervals. Honestly, since I've been tracking I'm not sure if I've ever hit a max M Tempo run 100%. I also felt relatively comfortable at the pace. The bad is that I felt comfortable, but was unable to pick up the pace whatsoever. My body locked in to 7:02 and wasn't willing to get down to 6:58. Not a terrible thing, just still missing that "it" feeling. It comes and goes and right now I'm sitting in a "goes" pattern. But what matters is whether "it" is there on race day. The other bad is my "running nose" has returned. Maybe it's connected to the temps, or my stoppage of mouth wash use. But right now my nose runs like crazy whenever I go faster. It's super annoying to have to try and clear my nose every 30-45 seconds.
Final average pace was 7:02 and the average HR was a 149. That's the lowest HR yet and on the low end for marathon tempo historical (148-152). Speaks to the feeling I had. I felt comfortable (hence low HR) but couldn't go faster (hence sore/stiff legs). Current projections sit at 2:59-3:04. The average of the last 5 M Tempo has been 100% hit rate and 6:58 min/mile. So looks like I'm still right on track in the big picture.
Not looking forward to Sunday's 19 mile (150 min) run because rain is predicted from 2am to 10pm... Crossing my fingers for a break in the rain.
Friday was a T+D of 119 and cloudy. Average pace of 9:14 min/mile and HR of 123. I literally had no desire to run faster. Because of the oncoming rain, I was seriously considering running the 19 mile long run on Saturday instead of Sunday. So, I decided if that were to happen then I'd hope today would be super slow.
Saturday
1886 days down and 36 to go!
Another near max LR today. This was scheduled to be on Sunday morning, but the forecast looks gloom. It was a two side of the coin decision today. Either run the long run on 24 hour reduced rest (36 hrs instead of 60 hrs) or run for 2.5 hrs in the driving rain. I wasn't terribly happy with either of these options. My last 19 miler two few weeks ago was in the driving rain and wasn't pleasant. So, I decided to go with the reduced rest today. To compensate, I agreed to myself that I would not under any circumstances push the pace. I'd just settle in to what felt good and just hold it. Whatever happens, happens...
Long Run Pace = 7:35 min/mile (although I aimed for 7:40 today)
Long Run Window = +/- 10 seconds (7:25-7:45)
Today was also the end of the Beet Juice trial. I took 2 shots (800mg Nitrates) about 90 minutes before starting the run this morning. In addition, I had my normal pre-long run breakfast of PB+Honey Bagel, Banana, and 16 oz water. Thankfully, it felt as if the Beet Juice and the pre-run breakfast meshed well. T+D of 114, clouds, and no wind.
Long Run Pace - 7:39, 7:42, 7:40, 7:43, 7:41, 7:44, 7:37, 7:40, 7:39, 7:43, 7:28, 7:41, 7:42, 7:41, 7:29, 7:43, 7:49, 8:02
Overall the run felt fine. My knee was a little sore coming into the run (because of wearing Kinvaras on Thursday for the 16 miler), but thankfully everything seemed fine with it. The pace felt comfortable and I was content just enjoying it. I took an E-Gel at mile 7 and 15. I also setup the aid station so that I could run by without stopping (race simulation). Happy with how it went. I was definitely fading at the end (7:49 and 8:02), but I had no desire to pickup the pace and hit the intervals. The GAP shows a 7:29 for that second to last mile anyways. Perfectly happy coasting into the finish line today.
3.1 mile loop today without stopping - 23:59, 23:56, 23:57
I'd say that's pretty darn consistent!
Sunday was a T+D of 123, clouds, and not much of any rain... So much for that forecast of rain throughout the entire day. Quite the opposite as the rain ended at 7:30am and never really materialized again. That was an effortless run. If I had raced any distance today I would have PR'd for sure. Either the Beet Juice, sleeping 10 hrs, or entering a new peak period. But that felt really nice! An average pace of 8:28 min/mile with a HR of 127.
Now dropping back into another recovery week before the home stretch! Only 3 max M Tempos and 2 true long runs left. Almost time for that victory lap!
. I'll be curious if the benefits make it worth it.
