DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
- Messages
- 10,345
15 Weeks to Go (Hot2Trot was Hot but no Trot to be found)
Race Week! The goal of the training week was to continue marathon training, but to allow enough easy running that I could race as well as possible. Then the second half of the week was judged by how the recovery of the 10K race went. If I was feeling good, then continue the training without changes. If I didn't recover quickly, then drop the harder days to easy days. So let's see how the week went...
Date - Day - Scheduled Workout (Intervals within desired pace, Speed +/- 5 sec, everything else +/- 10 sec)
6/15/16 - W - Medicine Ball Workout (MBW)
6/16/16 - R - 9 miles @ 9:11 min/mile (9/9)
6/17/16 - F - 6 miles @ 8:33 min/mile (5/6)
6/18/16 - Sat - 3 miles WU + 10K race!!!
6/19/16 - Sun - 8 miles @ 8:13 min/mile (6/8)
6/20/16 - M - 7 miles @ 9:11 min/mile (6/7)
6/21/16 - T - 1.5 miles @ 9:44 min/mile + 6 x 800m @ 6:39 min/mile with 400m RI @ 9:33 min/mile + 1.5 miles @ 9:56 min/mile (2/6)
Total mileage = 46.45 miles
Number of intervals within pace = 28/36 (78%)
As stated earlier, the goal of Thursday and Friday was to get in the same amount of training time as I would have done without a race on Saturday but keeping the effort easy. Both Thursday and Friday were successful runs. Normally, my run on Friday comes in the afternoon after work (the same as essentially every weekday run I do). However, because the race was on Saturday morning it put me in a position where I didn't want my last run prior to the race be roughly 12 hours prior. So I woke up at 4am and was out the door by 4:30am. For me it's so much harder to judge effort when it's super early or super late because I am hyper aware of my surroundings. When it's a normal running day I'm paying attention but focused on the run. But for the super early/late runs I am hyper aware and less focused on the runs. So the effort was kept easy, but was a different experience than a normal after work run.
Saturday was race day. I already recapped the Hot2Trot 10K here. So, read there for the full recap. I could tell pretty quickly after the race that I was feeling pretty good. I felt fairly confident that if I woke up on Sunday feeling as well as I did on Saturday then I was likely going to run the SOS workout as scheduled.
Sunday morning rolled around and while I was a little stiff from the race on Saturday I still felt well enough to attempt to do the run as scheduled. The temp was very good (63) and was a major factor in making the whole run seem easy to complete. What a difference between Saturday's race and Sunday's long run in that running in the cooler temps makes such a difference. The run went really well and even a bit too fast on a few intervals. Overall a success and a good sign that the recovery from the race was quick and easy.
Monday was hot, but cloudy. However, it was VERY easy to maintain the easy pace. I was barely breathing throughout the run, as an easy run should be. Again it was a nice confidence builder that the recovery from the 10K was going well.
Tuesday was not as hot as Monday, but no clouds. So it felt dramatically warmer. Now the Sunday/Monday runs went very well, so the question going into Tuesday was do the Speed work or convert to easy? Since the Sunday/Monday runs went well I felt comfortable moving forward with the Speed work. The second question was do I run the run as scheduled (6 x 800m) or do I bump it up like I will in the remainder of the schedule (8 x 800m). This was a tough decision because I felt the recovery had gone very well to this point. So pre-run I felt very confident I could do the 8 x 800m. However, I know that my original reasoning for keeping it at 6 x 800 was because I would in essence be doing 3 speed work sessions in 7 days (Speed last week, 10K race, Speed this week). This is a lot of stress on the same muscle group and these muscles were likely to be more fatigued than normal for a speed session than I'm used to. So I let schedule maker Billy win out over current Billy in terms of choosing what training run to do. So I moved forward with the 6 x 800m (the lesser of the two speed options). So was it a good decision? Yep! The run was tough because it was hot, but it was also tough because I could tell my muscles were still sore from the race. I didn't notice the soreness during the other two runs because they were easy and not using the same muscle set. But this run used the same muscle set (speed) and was a difference. In all, I hit just 2/6 intervals. However, while the other 4 were off, they weren't that far off. Only +15 seconds off pace (or 7 seconds real time). So while the intervals were off, I still count this workout as a success from a running on fatigued legs and running in the heat standpoint.
Now that the 10K race is over the REAL marathon training starts. Starting with the next week cycle I will be at 60 miles or more for 13 straight weeks. I've never even done two consecutive weeks of 60 miles, but my plan has been designed with significant increases in easy mileage so that shouldn't be an issue. My shortest run between now and the taper period (13 weeks from now) is 8 miles. The shortest duration run will be 73 minutes, and most of the runs will be between 80-90 minutes. This plan was designed to push myself to the maximum so now the real fun starts. I'm super excited to see what I can do on this type of maximal training.
Race Week! The goal of the training week was to continue marathon training, but to allow enough easy running that I could race as well as possible. Then the second half of the week was judged by how the recovery of the 10K race went. If I was feeling good, then continue the training without changes. If I didn't recover quickly, then drop the harder days to easy days. So let's see how the week went...
Date - Day - Scheduled Workout (Intervals within desired pace, Speed +/- 5 sec, everything else +/- 10 sec)
6/15/16 - W - Medicine Ball Workout (MBW)
6/16/16 - R - 9 miles @ 9:11 min/mile (9/9)
6/17/16 - F - 6 miles @ 8:33 min/mile (5/6)
6/18/16 - Sat - 3 miles WU + 10K race!!!
6/19/16 - Sun - 8 miles @ 8:13 min/mile (6/8)
6/20/16 - M - 7 miles @ 9:11 min/mile (6/7)
6/21/16 - T - 1.5 miles @ 9:44 min/mile + 6 x 800m @ 6:39 min/mile with 400m RI @ 9:33 min/mile + 1.5 miles @ 9:56 min/mile (2/6)
Total mileage = 46.45 miles
Number of intervals within pace = 28/36 (78%)
As stated earlier, the goal of Thursday and Friday was to get in the same amount of training time as I would have done without a race on Saturday but keeping the effort easy. Both Thursday and Friday were successful runs. Normally, my run on Friday comes in the afternoon after work (the same as essentially every weekday run I do). However, because the race was on Saturday morning it put me in a position where I didn't want my last run prior to the race be roughly 12 hours prior. So I woke up at 4am and was out the door by 4:30am. For me it's so much harder to judge effort when it's super early or super late because I am hyper aware of my surroundings. When it's a normal running day I'm paying attention but focused on the run. But for the super early/late runs I am hyper aware and less focused on the runs. So the effort was kept easy, but was a different experience than a normal after work run.
Saturday was race day. I already recapped the Hot2Trot 10K here. So, read there for the full recap. I could tell pretty quickly after the race that I was feeling pretty good. I felt fairly confident that if I woke up on Sunday feeling as well as I did on Saturday then I was likely going to run the SOS workout as scheduled.
Sunday morning rolled around and while I was a little stiff from the race on Saturday I still felt well enough to attempt to do the run as scheduled. The temp was very good (63) and was a major factor in making the whole run seem easy to complete. What a difference between Saturday's race and Sunday's long run in that running in the cooler temps makes such a difference. The run went really well and even a bit too fast on a few intervals. Overall a success and a good sign that the recovery from the race was quick and easy.
Monday was hot, but cloudy. However, it was VERY easy to maintain the easy pace. I was barely breathing throughout the run, as an easy run should be. Again it was a nice confidence builder that the recovery from the 10K was going well.
Tuesday was not as hot as Monday, but no clouds. So it felt dramatically warmer. Now the Sunday/Monday runs went very well, so the question going into Tuesday was do the Speed work or convert to easy? Since the Sunday/Monday runs went well I felt comfortable moving forward with the Speed work. The second question was do I run the run as scheduled (6 x 800m) or do I bump it up like I will in the remainder of the schedule (8 x 800m). This was a tough decision because I felt the recovery had gone very well to this point. So pre-run I felt very confident I could do the 8 x 800m. However, I know that my original reasoning for keeping it at 6 x 800 was because I would in essence be doing 3 speed work sessions in 7 days (Speed last week, 10K race, Speed this week). This is a lot of stress on the same muscle group and these muscles were likely to be more fatigued than normal for a speed session than I'm used to. So I let schedule maker Billy win out over current Billy in terms of choosing what training run to do. So I moved forward with the 6 x 800m (the lesser of the two speed options). So was it a good decision? Yep! The run was tough because it was hot, but it was also tough because I could tell my muscles were still sore from the race. I didn't notice the soreness during the other two runs because they were easy and not using the same muscle set. But this run used the same muscle set (speed) and was a difference. In all, I hit just 2/6 intervals. However, while the other 4 were off, they weren't that far off. Only +15 seconds off pace (or 7 seconds real time). So while the intervals were off, I still count this workout as a success from a running on fatigued legs and running in the heat standpoint.
Now that the 10K race is over the REAL marathon training starts. Starting with the next week cycle I will be at 60 miles or more for 13 straight weeks. I've never even done two consecutive weeks of 60 miles, but my plan has been designed with significant increases in easy mileage so that shouldn't be an issue. My shortest run between now and the taper period (13 weeks from now) is 8 miles. The shortest duration run will be 73 minutes, and most of the runs will be between 80-90 minutes. This plan was designed to push myself to the maximum so now the real fun starts. I'm super excited to see what I can do on this type of maximal training.
