23 Days to Go (I WILL NOT STOP)
Date - Day - Scheduled Workout (Intervals within desired pace, Strength +/- 5 sec, everything else +/- 10 sec)
12/7/16 - W - MBW light
12/8/16 - R - 2 miles @ 9:47 min/mile + 6 miles @ 7:15 min/mile + 2 miles @ 9:47 min/mile
12/9/16 - F - 6 miles @ 9:01 or slower min/mile
12/10/16 - Sat - 7 miles @ 8:33 or slower min/mile + MBW light
12/11/16 - Sun - 8 miles @ 8:13 min/mile
12/12/16 - M - 7 miles @ 9:01 or slower min/mile
12/13/16 - T - 1.5 miles @ 9:47 min/mile + 4 x 1.5 mile @ 7:05 min/mile w/ 0.5 mile RI + 1.5 miles @ 9:47 min/mile
Total mileage = 48.5 miles
Number of intervals within pace = ?/? (?%) *I'd say 100% based on "effort"
Looking at the future forecast, Thursday was the last day that looked reasonable. So I decided to really attack the HM Tempo run and do it Blind. Let what happens happen. The plan as designed was a HM Tempo of 7:15 min/mile, but I wasn't quite sure where this would end up falling. As I posted earlier, the last 4 miles were all under 7:00 and were quite comfortable. I was definitely ecstatic about how the run turned out. I mean I would be shocked if I ran a sub-7:00 min/mile HM, but I'll let happen what happens on race day.
The rest of the schedule called for a massive cutback (roughly 20% of mileage cut from the previous peak week). This was done to give me that last push to Dopey peak and to allow my body (specifically the bones) heal up and rebuild. Friday was a nice and easy 6 miles.
Saturday was another easy day. Although that afternoon/evening the skies opened up and dumped 6 inches of snow on us.
Sunday it was still snowing. So I decided to move the run to the afternoon when the plows could take care of some of the snow. That morning we went and visited Santa. G asked for a "watch" to take her to Disney World. She wants her magic band from Santa because she knows we go to Disney after Christmas. She brought him a written note. It was so cute!
The run wasn't easy as some spots had ice, some had snow, and some had lots of snow. Sections of the run were unplowed and the full 6-8 inches of snow and made for a fun dodgy running style. Overall though, I was still very close to desired pace at 8:08 (instead of 8:13).
And as soon as the snow was done on Sunday, then came the COLD... So Monday's run was at a wind chill of -2F. Not the nicest weather in the world. My hands got very cold even with two pairs of gloves on. In addition, Billy = 1 and ice = 0. I'm almost positive that my left leg got above my head as I slipped on some ice. BUT... I was able to maintain balance and not take a digger. Just another reminder that when snow, ice and the such come in winter it's time to TRULY focus on foot placement. So that comes to when a curve comes to take it nice and easy and ignore pace. I survived the run!
Lastly, an even colder HM Strength run at -10F wind chill. Steph got me some hand warmers to stuff in my two pairs of gloves to see if they could make a difference. It was just the fix I needed. Hands were never really cold. Although this was a faster paced run and that typically helps the cold hands, so Friday's easy run will be a better test. But regardless, it was a tolerable -10 run with the hand warmers and layers of clothes. The cold didn't hinder my ability to go as fast as I had in recent weeks, but I was still at an average of 7:02 with a goal of 7:05. So not as fast as previous weeks, but where I should be. The astonishing part was the average HR was 150. That's 2 bpm below marathon pace. It's getting REALLY tough to believe these HR paces because I have to believe this extreme cold is playing a role. But regardless, it was a solid run. My ankle was sore prior to the run and bothered me a touch during the run. But I think it's mostly sore because I'm trying to adjust the camber roads route to give my hip a break and it's causing my ankle to work harder than it ever has before. It's got to be one or the other I guess. Slowly each will get stronger though.
A lot of challenges this week between the snow and temps. But it doesn't get any easier in the final Dopey peak week. As of right now, Sunday is looking absolutely brutal for the 18 miler. The high is -4. THE HIGH!!!! The wind chill is anywhere from -29 to -17. We'll see what happens. The -10 today was tolerable for 10.5 miles, so it's possible I could pull off 18 at -17, but we'll see.
Not sure we can trust the HR pace graph, but here it is...
Mile - 5:22
5k - 18:29
10k - 38:53
HM - 1:25:18
M - 3:04:51
Those are some intense predictions and I find it really REALLY hard to believe them at this point. Time will tell.
I'm starting a new tradition this year. The Dopey countdown! I'll wear each day one of the previous year's Dopey shirts on the countdown to the race week. Here's the schedule...
Only 23 days to go, it is surreal! Bring on Florida!