9 Weeks to go - Canova Specific Phase - Week 1/10
9/5/22-9/11/22
Tues (9/6): Canova Marathon Alternations
Wed (9/7): 6.5 miles @ 60-70% M Tempo (9:29 min/mile, 126 bpm)
Thurs (9/8): 11 miles @ 80% M Tempo (8:24 min/mile, 131 bpm)
Fri (9/9): 6.5 miles @ 60-70% M Tempo (9:16 min/mile, 132 bpm)
Sat (9/10): Canova 100 + LIIFT4-Chest/Tri
Sun (9/11): 6.5 miles @ 60-70% M Tempo (9:05 min/mile, 125 bpm) + LIIFT4-Back/Biceps
Total Run Miles - 54.9 miles
Total Run Time - 7:38 hours
Total Strength Time - 1:02 hours
Total Training Time - 8:41 hours
Tuesday
Alright, here we go. All of the previous 20 weeks of training were leading to being prepared to take on the last 10 weeks of training. The Canova Specific Phase. New rules as we enter the Specific phase. No more T+D adjustments are allowed on the hard workouts. You do the scheduled pace. Canova asks for this because of the muscle memory of running at specific paces. If the weather isn't great for a workout, then move the workout to a different time of day or different day. If you can't move the workout, then you do it as assigned. If you can't keep up with the assigned workout, then the workout is over. Specificity, specificity, specificity.
Conditions -
Partly Cloudy, Wind 3mph to 5mph
Start: Temp+Dew = 53°F + 53°F; FL - 53°F
End: Temp+Dew = 57°F + 57°F; FL - 53°F
4 sets of (12 min 100% M Tempo + 3 min 95% M Tempo + 3 min 110% M Tempo + 1km 70% M Tempo)
No T+D adjustments allowed in Specific Phase
100% M Tempo Goal Pace = 7:02 min/mile
95% M Tempo Goal Pace = 7:23 min/mile
110% M Tempo Goal Pace = 6:20 min/mile
70% M Tempo = 9:09 min/mile
We're starting off the specific phase with a marathon alternations workout. You hold pace, then you slow a little, then you pick up the pace a ton, and then you run at a recovery pace (but no walking allowed).
Actual Splits:
100% M Tempo = 7:24, 6:59, 7:06, 7:06
95% M Tempo = 7:40, 7:20, 7:53, 8:12
110% M Tempo = 6:44, 6:37, 6:44, 7:13
70% M Tempo = 8:55, 9:04, 8:57, 8:58
Grade Adj Splits:
100% M Tempo = 7:14, 7:01, 7:09, 7:09
95% M Tempo = 7:36, 7:19, 7:43, 7:42
110% M Tempo = 6:44, 6:36, 6:41, 6:56
70% M Tempo = 8:58, 8:22, 8:41, 8:55
T+D effect about 4 sec/mile.
I took the day off from work so I could get the mid-week run done early in the morning. Plus, I don't like doing >90 min runs during the mid-week. I went full race mode on the nutrition pre-run. From memory, I was feeling pretty good going into the run. I was worried about the left calf from the week prior but it nor the upper leg bone area caused any issues. So full green light.
The legs just didn't want to get in the groove at the start. Although in due time things started to open up a bit more. The first mile was a tad slow at a 7:18, but then as I started to go uphill the pace picked up closer to goal for the second half of the 12 min interval (7:07). Although running up that hill isn't easy at M Tempo pace. Then it came to slowing down for a touch to 7:23 goal pace. This was harder than expected. I just couldn't easily find the pace for that short 3 min period of time. I designed my route so that the 6:20 interval would be on flat ground. That 6:20 is like 5k/10k pace. So it's quite the challenge to drop to that pace for 3 min after doing 15 min of M Tempo. I gave it a good effort, but despite putting in a good bit of effort couldn't get all the way down to 6:20 (only got to 6:44). With as hard as the reps were, I was able to maintain a good recovery pace between them.
The second rep was eventful. At some point my right foot went numb and I was running on air. The pace was good, but I couldn't really feel my foot. As soon as I finished the 12 min M Tempo rep I stopped the watch and tried re-tying my shoe. It definitely helped. I don't believe it was an issue for much of the rest of the run. Pace was decent through the M Tempo section at 7:01 adjusted, and much closer on the 7:23 goal (7:19) as well. Still couldn't get down to 5k/10k pace on the 3 min kick rep (6:36). At some point during the recovery rep I had a car crossing the 4-way so I stopped my watch. But as soon as I started running again, I forgot to start my watch. So I was running for about 0.2 miles before I just happened to look down and see that I was still paused.
It was the third or fourth rep that I really felt locked in. The pace felt easier. Still hard to get to the 7:23 pace and the 6:20 pace. I was really dragging on the fourth kick rep (finished at 6:56 GAP). Didn't make it to a flat area in time for this kick rep. So it was really tough.
This was a really tough workout. It ended up being about 10 total miles of M Tempo type pace (1:12:03 and 10.04 miles in 7:11 pace). I felt pretty tapped out after it was over. In some places I was on pace, and in others I just didn't find the right ones. I'm pretty happy with how the workout played out overall. It would be nice to hit that 110% pace, but just didn't have it in me.
Wednesday
Conditions -
Clear, Wind 4mph to 7mph
Start: Temp+Dew = 78°F + 68°F; FL - 79°F
End: Temp+Dew = 76°F + 68°F; FL - 79°F
Right ankle was very upset with me after Tuesday's run. I didn't really have any issues during Tuesday itself, but it definitely made itself known on Wednesday. I tried to stretch it out a little. It wasn't too much of an issue during the run itself.
Thursday
Conditions -
Clear, Wind 10mph to 16mph
Start: Temp+Dew = 78°F + 69°F; FL - 79°F
End: Temp+Dew = 74°F + 68°F; FL - 79°F
Looking ahead, I had the Canova 100 on Sunday. But the weather was forecasted to be an absolute downpour for the entire day. Like the forecast showed the rain starting at like 4-5pm on Saturday and ending around noon on Monday. And a ton of rain too (forecasted at 3.5 inches). So I didn't want anything to do with that for the Canova 100 workout. The plan was to move the Canova 100 to Saturday. The question was what I should do on Thursday. Should I do 90 min at 85% M Tempo as originally planned? Should I cap at 60 min? Should I do something a bit slower for 90 min? Ultimately I decided just to let my body choose in the moment. Whatever felt right is what I would do. That ended up being 90 min at 80% M Tempo pace. The run was fairly uneventful other than a tiny tweak in my left calf. Not the same spot as last week. This was higher up on the calf. I've had this spot before when I push too hard on a particular uphill. I was a little concerned since that type of injury lingers for about a week, and I was planning on doing the Canova 100 on the Jack/Jill route (read: hills). I put some ice on it that evening.
Friday
Conditions -
Clear, Wind 10mph to 15mph
Start: Temp+Dew = 78°F + 63°F; FL - 78°F
End: Temp+Dew = 75°F + 63°F; FL - 78°F
No issues during the run. Just took it nice and easy. I had to pick Steph up at work so it was a bit of a rush and wasn't sure I could get the full 60 min workout in. But ultimately I did.
Saturday
With nine weeks until race day, Canova schedules a 100 min at 100% M Tempo or minimal half marathon at M Tempo (whichever comes second), with the caveat that to continue you must maintain goal pace. Arguably one of the hardest workout of the training cycle. No T+D adjustments allowed in Specific Phase. If you fall off pace, the workout is over.
It was an early morning. Steph had to go to work, so I had to be back before 7:30am. With a 100 min workout on tap, I was up at 4:30am and out the door at 5:30am.
Conditions -
Partly Cloudy, Wind 4mph to 5mph
Start: Temp+Dew = 59°F + 56°F; FL - 59°F
End: Temp+Dew = 58°F + 56°F; FL - 59°F
100% M Tempo Goal Pace = 7:02 min/mile
Actual Pace = 7:12 min/mile
Grade Adj Pace = 7:07 min/mile
T+D effect about 4 sec/mile.
I did a short little WU and then off I went. Despite the early morning and the short period from waking (usually my nemesis) the legs were really flying early. The goal for the first half mile was to hit the top of the hill at about 7:20 pace. I hit at 7:17 and knew I was in a good place. I couldn't get the downhills to be as fast as I wanted them to be. Altogether they should have been around 6:47 min/mile and I did each of the downs in 6:56, 6:54, 6:57, and 7:00. The uphill was supposed to be 7:25 pace and I did them in 7:20 and 7:30. So I felt better on the up than the down. I finished the first 5 mile lap in 36 min (7:12) pace. I knew I was slightly off pace, but not by much. So I decided to do another lap. I finished the second 5 mile lap in 36 min (7:12) pace as well, but I could tell based on the latter half of those splits that I was slowly starting to fade. So with that in mind, I decided to pull the plug at 10 miles. I was really hoping to keep it going through 13 (or the full 100 min) but it wasn't my day in that moment. I could have kept going at 7:12 pace, but I wasn't going to get down to 7:02 pace anytime soon.
So if I were allowed to use the T+D adjustment we are looking at 7:08 (7:03 GAP) pace. So despite being off pace, the adjustment does put me near target. The first 5 mile lap was 36:00 min and the second 5 mile lap was 36:00 min. I'm not overly concerned about failing this one as I fully expect better temps in nine weeks. The HR is very good and realistic based on high-end historical marathon HR performance. My grade adjusted pacing was on point for the jack/jill course which simulates the rolling hills of Madison. Overall I'm pleased with the workout despite it being a "fail" in that I had to pull the plug early. The 7:02 pace for 13.11 miles would have been a 1:32:12 which would rank as my 3rd fastest HM out of 20 HMs completed. Even the 7:12 pace maintained would have been a 4th fastest HM. So it's not like doing 10 miles at 7:12 on the Jack/Jill route is anything to scoff at. Especially at a HR of 145. Best part, the legs felt decent. No pain issues to be concerned about. I'll take that every day all day.
These next nine weeks are going to be interesting. The timing of this Canova 100 is very much like when I would normally schedule my marathon based on normal routine. And my body felt good for the run, but maybe wouldn't have been able to maintain the pace the whole time. It'll be interesting to see how the last nine weeks play out and how much that makes a difference towards performance.
I did the LIIFT4 workout afterwards.
Sunday
Conditions - 🌧 Rain, Wind 15mph to 30mph
Start: Temp+Dew = 55°F + 54°F; FL - 55°F
End: Temp+Dew = 55°F + 55°F; FL - 55°F
Rain. Rain. Like... lots of rain. I feel bad for the Ironman WI athletes. The body felt surprisingly good. Normally after a max M Tempo (10 mile) run the body feels pretty beat up. But I felt fine. If I had more time available I could have easily done 90 min at a comfortable pace.
I did the LIIFT4 workout afterwards.
On tap next week is a couple 11 mile 85% workouts, a 13 mile 95% workout on Wednesday, and then my first attempt at the Canova Special Double (35 min at 80% + 35 min at 100%) in both an AM and PM workout. That 95% effort will be a good test since that's my current marathon PR pace (7:23). Overall, happy with how the body feels and looking forward to a few more tests.
Partly Cloudy, Wind 3mph to 4mph
