26 Days to Go (Sometimes it works.... and sometimes it doesn't...)
Date - Day - Scheduled Workout (Intervals within desired pace, Strength +/- 5 sec, everything else +/- 10 sec)
5/16/17 - T - 2 mi @ WU + 2 x 2mi @ T w/ 2 min REST + 2 mi @ CD (1/4) *Cut short
5/17/17 - W - 7 miles @ 8:04-9:01 min/mile + 6 strides
5/18/17 - R - 2 mi @ WU + 2 x 4 min @ I w/ 3 min RI @ WU + 3 x 3 min @ I w/ 2 min RI @ WU + 4 x 2 min @ I w/ 1 min RI @ WU + 2 mi @ CD (3/9)
5/19/17 - F - 7 miles @ 8:04-9:01 min/mile
5/20/17 - Sat - 4 miles @ 8:04-9:01 min/mile + 6 strides
5/21/17 - Sun - Bunny Head 5k Time Trial #2
5/22/17 - M - OFF
Total (training) mileage = 42.6 miles
Number of SOS intervals within pace = 4/13 (31%)
Monday's soccer class was cancelled AGAIN for rain! We're seriously going to have more rain-out days than actual classes at this point.
Tuesday was another T day!
Original Plan:
2 mi @ WU + 3 x 2mi @ T w/ 2 min REST + 2 mi @ CD
Cut short plan:
2 mi @ WU + 2 x 2mi @ T w/ 2 min REST + 2 mi @ CD
T+D increase of 48 degrees from the last run, 3 out of 4 days were hard workouts, wind of 25-30 mph all led to a workout that I decided to cut short. The T+D was 145.
I hemmed and hawed as to whether I should even do this workout. I wasn't positive I was fully recovered from the weekend's 5k time trial and 11 mile long run. Because of the weather today (hot and windy) and tomorrow (possible thunderstorms) I wasn't sure when I'd get the Q1 workout in. So I decided to go ahead and try to do it today. I looked at my T+D adjustment chart and a 145 is a 4% adjustment. So my T pace went from 6:38 to 6:56.
T pace = 6:38 min/mile + 4% T+D adjustment = 6:56 min/mile
T window = +/- 5 seconds
I felt comfortable with the pacing in the beginning. But as it progressed I could tell my body wasn't going to have this pace (even with the heat adjustment). Having a 48 degree increase was too much to overcome. So after the first 2 mile interval, I decided to keep it comfortable. But after the second interval I could tell my body wasn't happy (both the heat and not recovered from the weekend). So I decided to shut it down. I don't do that often, but because we're in racing season I'm not concerned with losing a single workout. Thankfully, the weather will calm back down by the end of the week. As confirmation that things weren't right, I was down 2.5 pounds when I got home from running. So I likely didn't hydrate well enough as well. Not worried and on to the next one. I should have just gone with the easy run today. I'm not sure what I'll schedule for the rest of the week because I haven't decided if I'm doing another time trial on Sunday morning (or saving it until 5/27). I'll keep an eye on the weather and how my body responds going forward to decide what to do on each day.
Wednesday was a no joke wind day of 28-38 mph! Just look at around mile 3.5....
The key to an easy day when you've got 38 mph wind. You go EASY. So yea, the pacing dropped to an 11:00 min/mile, but it doesn't matter when you've got the force of nature pushing you the opposite direction.
G had another soccer class with grandma and mom. Unfortunately, it didn't go very well. They decided to come home early to see if they could get it through to G that it's important to pay attention to the coach/teacher. *Spoiler Alert - It worked because today's soccer class went much better. While she wasn't a 100% participant, it's about as much as I could expect. So HOORAY! I'm positive, it's a matter of "not being any good at it." But I think she's slowly realizing that we have to actually do it, to get better at it. Progress!
Thursday was a "runner's choice".
2 mi @ WU + 2 x 4 min @ I w/ 3 min RI @ WU + 3 x 3 min @ I w/ 2 min RI @ WU + 4 x 2 min @ I w/ 1 min RI @ WU + 2 mi @ CD
T+D = 111 with wind of 10-15 mph.
I pace = 6:04 min/mile + 0.5% adjustment = 6:06 min/mile
I window = +/- 5 seconds
Overall a solid workout! I gave a good effort and came out with an average pace of 6:16 and a HR of 157. Sunday's weather is still looking good (86% cloudy, T+D of 92 and wind of 10 mph), so I may give it another go at a time trial.
Friday felt very easy and helped confirm I was ready for another time trial on Sunday.
Saturday was just an easy 4 miles. I got out there before the rain started and overall it was solid. A laughably low HR of 121!
Sunday was the
Bunny Head Time Trial #2. Not a new PR, but definitely a better pacing experience than time trial #1. I think it's possible that after the weekend prior I had lost a touch of motivation. I hit a big milestone and maybe wasn't pushing full max. It's hard to say that after the fact, but it's possible. Since this happened on #2 and because of the *, I decided it was time to final a real 5k and see what happens when there are ghosts (or brats?) to chase (or lead the whole time!!!).