30 Weeks to go until 2024 Non-Cancelled M - Week 5/35
The 30th best performance was the 2016 Lakefront Marathon (
link). I completed the race in 3:23:43 and had a VDOT of 46.2. Of my 17 marathons, this was my 5th fastest performance. This was a PR at the time. Overall, I finished in 195th place out of 2663 runners, and 31st in AG. I was on a hot streak at this point in my marathon performances. I had gone sub-4 for the first time at Lakefront 2015, and then followed that up with a solid Jan 2016 Dopey M, WI Marathon in 3:28, and then this one in 3:23. So I cut another 15 min off my time in a year's time, and was still making good progress. According to my notes, I went into the race aiming for around a 3:18 or so. The race ended up being a super challenge. Something in my left leg felt off in the warm up, but it really became a problem around Mile 16. That pain persisted to the finish line. Once I crossed the finish line I had trouble putting weight on the leg. It didn't end up being fractured, but I did develop what feels like a bone spur from that training cycle that has since persisted.
9/25/23-10/1/23
Tues (9/26): 10 x 15s @ Max on Paved Uphill (5-7% Grade)
Wed (9/27): OFF
Thurs (9/28): Canova Minutes (1 min 85% + 1 min HMT)
Fri (9/29): 7 miles @ 80% M Tempo (9:05 min/mile, 130 bpm)
Sat (9/30): 9 miles @ 85% M Tempo w/ Strides (8:28 min/mile, 135 bpm) + LIIFT More - Back/Triceps
Sun (10/1): 10 miles @ 80% M Tempo on Jack/Jill (8:45 min/mile, 133 bpm) + LIIFT More - Chest/Biceps
Total Run Miles - 40.8 miles
Total Run Time - 5:54 hours
Total Strength Time - 0:51 hours
Total Training Time - 6:45 hours
Tuesday
Conditions -

Overcast clouds, Wind 10mph to ?
Start: Temp+Dew = 65°F + 60°F; FL - 66°F
End: Temp+Dew = 65°F + 60°F; FL - 66°F
Another 10 x 15 sec uphill at max pace run. I adjusted the warm up to be longer to better match what I had originally planned in terms of duration/distance. I wouldn't say I felt as fast or clean as last week. But I still managed GAP in the 4:30-5:00 range. So no complaints from me.
Wednesday
No running. I had another pilar head cyst removal procedure. Thankfully this should be the last one for a while. So no running for at least 24 hrs after the procedure.
Thursday
Conditions -

Overcast clouds, Wind 6mph to ?
Start: Temp+Dew = 64°F + 59°F; FL - 64°F
End: Temp+Dew = 63°F + 59°F; FL - 64°F
Canova Minutes! This was intended to be 20 sets of 1 min 85% M Tempo and 1 min of HM Tempo. First time I've done a paced training run since April. So it was good to see where I'm actually at since I've been on easy street for so long.
I was probably a little too jacked up for this one. I ran the warm-up in low 8s when I should have been in the high 8s. The goal for the 85% pace was 8:28 and the goal for HM Tempo was 7:02. I ran them at 8:30 and 7:06 actual pace. So about right on target. Overall, the HM Tempo pace felt harder than expected. I was pushing pretty good to hit the pace. Of course at one point that effort shifted the other direction and I ran a split at 6:14 GAP. All in all a good starting place. The next few Canova Minutes maintains the 20 min of hard running but extends the duration of the HM Tempo to 2 and 3 minutes. Not overly challenging relatively speaking, but it does provide me an opportunity to run around 7:30-7:45 pace.
Friday
Conditions -

Broken clouds, Wind 9mph to ?
Start: Temp+Dew = 75°F + 61°F; FL - 75°F
End: Temp+Dew = 71°F + 61°F; FL - 75°F
Nothing special. Just a nice and easy run. Ran into one of the neighbor kids who apparently refers to me as "the running man". So we introduced ourselves so that we knew each other's names.
Saturday
Conditions -

Broken clouds, Wind 6mph to ?
Start: Temp+Dew = 64°F + 59°F; FL - 64°F
End: Temp+Dew = 67°F + 61°F; FL - 64°F
Goal was a 9 mile 85% M Tempo run with strides. First time going beyond 8 miles since April. No real issues. I did the first 8 miles on my normal route and then did a mile of strides. Had some spectators during the strides and hit a quick 4:49 split. Body wasn't feeling great and sort of sluggish, but it definitely responded when the strides came.
I did a LIIFT More workout afterwards.
Sunday
Start: Temp+Dew = 77°F + 59°F; FL - ?°F
Garmin is having issues, so I don't have the visual data. The goal was 10 miles at 80% M Tempo. So a nice and easy run. And that's exactly how it felt. It wasn't hard in the least. I saw the neighbor kid a few times as today was a Jack/Jill run where I run up and down the same hill over and over and over. So I passed his house a few times while they were decorating for Halloween. It did feel kind of warm this morning. All I could think about was how this was the morning of the Lakefront Marathon in Milwaukee and how the temps just crept up this weekend compared to the last few weeks. What a sucky outcome for weather. Could have been low 50s, and instead we got mid-70s. Ick! Glad I wasn't racing Lakefront.
I did a LIIFT More - Shoulders workout afterwards.
Feeling good about where I'm at. Next week is 47 miles with a 10x15s uphill, a Canova Minutes (2+2), and a 12 mile 80% M Tempo run. Things are clicking for a few more weeks before heading to Disney World.