You must be swift as the coursing river (as long as it's the Lazy River) - comments welcome

[NYC_MW]

Some days I feel like I still know nothing about running. It's good that I write my own training plans

If you know nothing about running, I'm still learning to crawl...and it's good I'm not writing my own training plans

 

[superchime]

If you know nothing about running, I'm still learning to crawl...and it's good I'm not writing my own training plans

Embryo checking in!

 

[WillRunForPizza]

July 22 - 28, 2024
Marathon training week 3 of 16 | 91 days until MCM
In which I have a singular focus. Which is not running.


Week 3 schedule

Monday
Easy/strides: 5.15 miles (9:55), avg. HR 151, max 179, 84% Z1-2
Core

For some reason the trail I was running was blocked off, so I had to kind of loop around. (Later I found out it's because it runs basically across the street from the Watergate, and that's where Netanyahu was staying.) I've actually been doing pretty well with not tacking on an extra quarter mile to every run, but the unexpected detour did add a little bit extra. I started off a bit sluggish again, but felt better after the first mile or so.

Tuesday
Workout: 1.5 mile WU + 4 x 0.5 miles uphill @ LTE/float down + 4 x 30s uphill/walk down + 1.5 mile CD
Total: 8 miles, avg. HR 165, max 185, T+D~145
Lower body strength



Workout analysis graph and lap chart

I kind of didn't feel like doing this workout when I got up, but it actually wasn't that bad.

I'm not entirely sure about my execution, though. Trying to hit a target effort going uphill means you can't really use pace to guide you. I kept telling myself "60 minutes" because I am actually okay at pacing when I think about it as a race effort, and I was looking at my heart rate as a sort of check in, but my first rep was significantly faster than the next three. I did slow down intentionally - I could feel the burning in my legs starting in rep 2, and I was supposed to be working just slower than threshold, not surpassing it. But it's possible I ended up with more of an over/under workout than a threshold/float

If I needed further evidence that Strava's GAP isn't quite right, though, all I have to do is look at the chart above. The grade-adjusted paces are pretty close going up and down, but down felt much easier. Not easy - that's the "float" part - but easier, and my HR was ~10 bpm slower. (The last rep downhill is slower because I was no longer "floating" between when I got back to the bottom of the hill and when I got to the steeper hill I used for the shorter reps, but I didn't start a new segment.)

As I was starting my cool-down, I glanced at the sidewalk and saw Ben Franklin looking back at me and went "Hold up. Did someone drop a hundred dollar bill??" Alas, no: someone dropped this weird fake $300 bill. Darn it. (I will say, I did find a 50 while walking the dog one time. That was a good day.)


300 "positive prespective [sic] notes" from the United States Positive Reserve System, apparently

So anyway, that was interesting. The workout felt easier than I was expecting, which actually kind of tracks with our discussion on Monday about threshold workouts. Definitely going to have to do a bit of rethinking of some upcoming workouts, but having a relatively easy one in week 3 is probably not the worst thing.

Wednesday
Easy: 5.16 miles (10:23), avg. HR 144, max 161, 99% Z1-2, T+D~145?

I started out quite stiff but felt better as the run went on.

My trail was still closed by the Watergate, so I had to detour a bit again.

Thursday
Medium-long: 10 miles (10:14), avg. HR 151, max 167, 98% Z1-2, T+D~148
Core

This run was kind of blah. I felt stiff and achy the whole time. I survived while listening to a podcast about running the Trail du Mont Blanc. I feel like it's too early for me to be this tired

Friday
Easy/strides: 5.22 miles (10:07), avg. HR 145, max 172, 93 % Z1-2, T+D~130
Upper body strength

I was still tired, and I really did not want to get up and do this. I poked around for a bit and eventually managed to force myself off the couch. The first mile or so felt like crap, but after that it was actually pretty good. It helped that the dew point dropped to 60, which was a big relief from the low 70s we'd been having.

I did my upper body strength while watching the opening ceremony of the Olympics: 3 x 12 of chest press, close row, overhead press, dumbbell pullover, bicep curl, tricep kickback, plus 3 x 6 single leg calf raises with straight/bent knee.

Saturday
Long: 17 miles (9:47), avg. HR 155, max 167, 85% Z1-2, T+D~132-142

The humidity was still low, but the sun came out. I picked a shady-ish route and brought plenty to drink.

Running 17 miles really reminds you why you have to build up to these things. Was that too ambitious for week three? I think it worked out okay, but we'll have to see how Monday's run goes...

I had a brain fart and turned around at 7.5 miles instead of 8.5. Not a big deal, though - I just tacked on an extra mile out and back at the other end of the trail before heading back home. I was pretty stiff and tired afterwards, but I felt better after a nap.

Sunday
Yoga

Taking it easy

Totals
Running: 8h 20m, 50.66 miles
Strength/mobility: 1h 46m
Total: 10h 7m


Weekly training log

Have I mentioned lately that it is very hot? So there's an elementary school near me that has a statue of Abraham Lincoln outside created by a local artist. Well...it used to be a statue of Abe. Since the middle of June, it has melted:

Statue that used to be Abe Lincoln in a chair, a la the Lincoln Memorial. That clump in the grass behind it was formerly his head

Coming up

Week 4 schedule

ALL OLYMPICS, ALL THE TIME.

Okay, also some running. Actually a down week, though, yay.

I made the Olympics a cake!


Top view of cake with white frosting and Olympic rings in colored sugar/sprinkles

It did occur to me that something French would be more appropriate, but...I like cake.

 

[Naomeri]

It did occur to me that something French would be more appropriate, but...I like cake

Well, Marie Antoinette did (not) famously say “let them eat cake”

 

[NYC_MW]

Melted Abe is crazy! What was the statue made of?

 

[avondale]

That fake $300 bill is...weird. Definitely would make me do a double-take. I wonder if anyone has tried to spend one?

The Olympics cake is great!

I heard about the poor Lincoln wax statue. I kept thinking, "What did you expect, when you made it from wax?" I know they said the melting point was supposed to be a lot higher, but famous last words... I thought they had removed and saved his head, but maybe not?

 

[WillRunForPizza]

Melted Abe is crazy! What was the statue made of?

Like @avondale said below you, it was made of a special kind of wax that was *supposed* to have a very high melting point. Obviously that theoretical melting point had nothing on DC summers

I thought they had removed and saved his head, but maybe not?

Nope! My dog and I walk by there almost every morning, and it was still there as of about 6 a.m. today.

 

[WillRunForPizza]

July 29 - August 4, 2024
Marathon training week 4 of 16 | 86 days until MCM
In which track and field has started!


Week 4 schedule

Monday
Easy/strides: 5 miles (9:45), avg. HR 155, max 181, 67% Z1-2, T+D~140? 145?
Core

WHY CAN'T I DO STRIDES IN THE SUMMER?

I thought to myself, hmm, lately the last mile of my easy runs my HR has been a bit high for the last mile or so because it doesn't really come down between strides when it's hot out. Somehow I decided that a solution to this problem would be to start the strides earlier so I would have more time in between. As you can see...this did not work as intended.

Tuesday
Workout: 2 mile WU + strides + 4 x 60/45/30s uphill/jog down (walk after each set) + 2 mile CD
Totals: 6.77 miles, avg. HR 155, max 192, T+D~145
Lower body strength


Workout analysis chart

I am waiting for hill repeats to get easier. So far it has not happened.

I'm including the chart, but it doesn't really matter because it's not very accurate. I can tell because the reps where I ran farther don't match up with the ones in the chart. The point is, it was really hard and my legs were burning. At least I remembered to bring water this time.

I did my strength training while watching the women's gymnastics team final. 2 x 10 (per side): step ups, single leg deadlifts, alternating lunges, single leg squats, side step ups, clean & press, sumo squats, single leg bridges + 3 x 6 (per side): straight leg calf raise, bent leg calf raise. I think I remembered all of it

Wednesday
Easy: 5.15 miles (10:04), avg. HR 147, max 160, 100% Z1-2, T+D~145

It was Wednesday, so my legs were tired. Not as much as I was expecting, though.

Thursday
Medium-long: 7.25 miles (10:11), avg HR 154, max 165, T+D~160 sunny
Core

Very, very hot. So hot.

I woke up Thursday morning and thought to myself, "Huh, it seems brighter than usual," and it turned out that was because I slept in an hour later than normal. Upside, I was super busy with work on Wednesday and I needed the rest, but also downside, I got a later start than normal and it was, as I said, really hot.

Friday
Easy/strides: 5 miles (10:20), avg. HR 154, max 175, 88% Z1-2, T+D~160
Upper body strength

Ughhhh.

I heard somebody on a podcast recently compare walking outside in summer to walking into a mouth. And that seems like a good description.

I did strength while watching men's volleyball - 3 x 10 of chest fly, reverse fly, overhead press, dumbbell pullover, bicep curl, tricep extension, plus 3 x 6 of bent and straight single leg calf raises.

My dog decided he should do some strength training too. He's strengthening his jaw.


My dog gnawing on an antler

Saturday
Long: 5 miles easy + 5 mile progression to ~10KP + 1 mile CD
Total: 11 miles, avg. HR 158, max 188, T+D~155-160


Workout analysis chart

I feel like I don't need to say again that this was hot. You know that, right?

Other than that, I felt pretty comfortable until the last half mile or so when I was trying to hold something close to 10K pace when it was really hot and I'd already run 9.5 miles

But the cutback really reminded me why the long run is so essential for marathon training. After 11 miles, even with some faster running, my legs felt fine. After 17 last week, they were dead. I guess there's a reason we do these grinding long runs to train for a marathon I can run a half with very little training, even if it sucks (which I know because I've done it), but a full would not work out well.

Anyway. I had about 12 oz of Skratch and a UCAN gel around 35 minutes in. I meant to have a second gel, but I forgot And I refilled my flask a little more than halfway from the fountain during my cool-down and finished all of it before I got home

Sunday
Yoga

Totals
Running: 6h 43m, 40.28 miles
Strength/mobility: 2h 7m
Total: 8h 51m


Weekly training log

There are too many Olympics happening at once! I can't watch as much as I want

Coming up

Week 5 schedule

Hopefully this week gave me a chance to recover enough to take on a threshold workout and my first 18-miler of the block! Also, more Olympics.

 

[GollyGadget]

I feel you on the Olympics! (And the summer weather). I have a few must watch sports and I've realized I'm not watching as many of the others. Which is a shame because usually watching there more unusual sports is my favorite part! I just don't have enough time in the day to watch it all.

 

[WillRunForPizza]

I feel you on the Olympics! (And the summer weather). I have a few must watch sports and I've realized I'm not watching as many of the others. Which is a shame because usually watching there more unusual sports is my favorite part! I just don't have enough time in the day to watch it all.

Exactly! Now that track & field has started, I'm not getting nearly as much of the random sports I know nothing about How about next time, we spread the Olympics out over like a month?

 

[avondale]

I am so glad I decided to take a break from running this past week! I've been living in the same place just outside of DC since 2004 and this summer has just been so brutal!

I am waiting for hill repeats to get easier. So far it has not happened.

Well, if you're aiming for effort level on the repeats, then I hate to tell you that they are never going to feel any easier.

I heard somebody on a podcast recently compare walking outside in summer to walking into a mouth. And that seems like a good description.

One of my Garmin connections describes it as running in the devil's armpit, which I always thought was appropriately evocative.

 

[WillRunForPizza]

August 5 - 11, 2024
Marathon training week 5 of 16 | 77 days until MCM
In which I wonder how many times the announcers practiced saying repesage repechague rep-eh-shazh


Week 5 schedule

Monday
Easy/strides: 6.14 miles (10:02), avg. HR 149, max 180, 92% Z1-2, T+D~150
Core

It was fine. I only did a few strides because...it was hot.

Tuesday
Workout: 2 mile WU + 3 x 10 min @ LTP/3 min RI + 4 x 30s uphill + 1 mile CD
Interval split paces: 7:52, 7:46, 7:50
Total: 8.09 miles, avg. HR 163, max 189, T+D~155-160
Lower body strength


Workout analysis chart

I had originally written this workout as 2x12 min, but after our discussion about threshold workouts, I decided to adjust it. I did, however, keep the recovery intervals at 3 min - it's a bit longer than standard, but look, it was absolutely disgusting outside

I checked the T+D adjustments and I was supposed to be running like an 8 minute pace. Those are sort of an estimate, though, and I didn't have any trouble with 7:50-ish. I did walk down the hill for the reps at the end. It was in the sun

Then the cool-down was basically a joke because it was so hot

I did my strength training while watching, what else, Olympic athletics. 2 x 10 (per side): single leg deadlifts, Bulgarian split squats, side step squats, step ups, narrow squats, single leg bridges, plus 3 x 6 (per side): straight and bent leg calf raises.

Wednesday
Easy: 5 miles (10:03), avg. HR 146, max 162, 99% Z1-2, T+D~150?

As has become the norm for Wednesday, my legs were quite stiff for the first mile but loosened up after that.

Thursday
Medium-long: 11.16 miles (9:41), avg. HR 152, max 163, 98% Z1-2, T+D~150
Core

It was supposed to rain all morning, and I was disappointed that there was no rain on my run. It would have felt nice. It was cloudy with a breeze, at least, which helped with the heavy humidity. Felt pretty good generally.

I don't know why it's harder to do core workouts without a video, but it is. Otherwise I would have been doing that while watching the Olympics again.

Friday
Easy/strides: 6 miles (9:50), avg. HR 154, max 173, 88% Z1-2, T+D~155
Upper body strength

Thanks to pouring rain/tornado warnings/flash flood warnings when I would normally run in the morning, I did my strength training then instead and saved my run for the afternoon. 3 x 10 narrow press, close row, Arnold press, side pullovers, overhand curl, tricep kickback, plus 10 pushups and the calf raises.

Fortunately, it was really only a bit warmer in the afternoon (also thanks to the rain). Probably ran the uphills a bit too hard though

Saturday
Long: 18 miles (10:09), avg. HR 157, max 171, 73% Z1-2, T+D~145-150

I was hoping all the rain on Friday would cool things off for Saturday morning, but it didn't particularly.

I felt pretty blah for the first 5-6 miles of the run, which is always fun. It felt like I was putting in more effort than normal but getting less out of it. I finally started to get into kind of a groove (though it still seemed like more work than it should have) around the time the last Freshy Fresh Olympics episode from Des and Kara came up on my playlist. Correlation is not causation, and yet...

On this route, it's slightly but steadily uphill from about mile 3 on, which then becomes downhill on the way back. Downhill is faster. I like downhill. However, downhill is also harder on your legs, so on an 18-mile run, it's kind of a toss-up. Well, okay, I still prefer downhill, but it's not as easy from miles 9-15 as it is from like 4-6.

So my legs were pretty tired by the end, but maybe slightly less tired than they were for my 17-miler two weeks ago. Yay for progressive overload

The thing about 3-hour runs is that when I get home, it's already past time to walk the dog, so I took 10-15 minutes to clean up a bit and start refueling/rehydrating before heading out the door for about a mile walk (albeit a very slow one with lots of stopping). Probably this is actually good for recovery overall, but also by the end I kind of felt like a zombie

Sunday
Yoga

Tragically, the weather was quite nice Sunday morning. We couldn't have had that on Saturday?? Oh well, at least it looks like the lower humidity is going to stick around for a couple more days.

Totals
Running: 8h 57m, 54.5 miles
Strength/mobility: 2h
Total: 10h 58m


Weekly training log

That was a lot. No wonder I was really tired on Sunday.

I have been watching a lot of Olympics. Trying to watch all the track & field left me perpetually a day behind, and it turns out it's much harder to avoid spoilers during the Olympics than it is during the World Athletics Championships But it's still been fun.

Sydney McLaughlin-Levrone remains jaw-dropping. Of all the field events, I'm usually least interested in the horizontal jumps, but Tara Davis-Woodhall is my favorite now. I basically just want to hang out with her and Anna Cochrell. Also now a superfan of, let's see, Grant Fisher, Cole Hocker, Rai Benjamin, Sifan Hassan, Yaroslava Mahuchik, Yemisi Ogunleye, Gabby Thomas, Masai Russell, Haruka Kitaguchi, Keely Hodgkinson... What am I supposed to do with myself now that the Olympics are over??

Coming up

Week 6 schedule

I feel like the typical cycle in a marathon plan is build, build, build, cutback (or however many builds, but a steady increase regardless). I have elected to do things a little differently and go build, small cutback, build, bigger cutback, which is how I end up with a series of long runs of 18, 14, 18, and then 11 miles. I'm hoping this will keep my body from just falling apart from the high mileage (for me)

 

[WillRunForPizza]

Of all the field events, I'm usually least interested in the horizontal jumps, but Tara Davis-Woodhall is my favorite now.

Tara Davis-Woodhall and her husband (Paralympic sprinter Hunter Woodhall) have a YouTube channel!

 

[WillRunForPizza]

August 12 - 18, 2024
Marathon training week 6 of 16 | 70 days until MCM
In which I am not a sprinter


Week 6 schedule

Monday
Easy/strides: 6 miles (9:55), avg. HR 153, max 183, 90% Z1-2, T+D~130
Core

Had some twinges from my left calf (sigh) during the run, and the outside of the top of my right foot was pretty achy for the next few hours. Hopefully just a blip

Tuesday
Workout: 2 mile WU + 4 x 2 min @ 3KP (6:44)/2 min RI + 4 x 1 min @ 1MP (6:21)/2 min RI + 2 mile CD
Total: 7.33 miles, avg. HR 153, max 193, T+D~130
Lower body strength



Workout analysis chart and lap splits

This was my first VO2 max workout this cycle with specific paces, and I was not very good at them. On the bright side, the weather was still relatively nice, so it didn't actually kill me, though I did have to walk at the beginning of the last few recovery intervals.

I was not expecting the inside thigh raises in my strength training video to be so hard. Apparently I need to work on my adductors. Abductors. One of those.

Wednesday
Easy: 6.37 miles (10:37), avg. HR 143, max 154, 100% Z1-2, T+D~135

Speed work is hard. On Wednesday my body said, no more fast. And since it was a recovery run, that was fine.

Thursday
Medium-long: 10 miles (9:47), avg. HR 149, max 167, 98% Z1-2, T+D~130-140
Core/yoga

It was a little warmer but still not terrible weather for running. I felt surprisingly good, especially considering my calf was kind of bothering me again when I was walking my dog first thing in the morning. Maybe it just needed to warm up - I barely noticed it while I was running. Hopefully it's fine

Friday
Easy/strides: 6.14 miles (9:35), avg. HR 149, max 174, 91% Z1-2, T+D~140
Upper body strength

A pretty good run. No issues. I planned to do a longer strength workout, but then I got busy and didn't have time.

Saturday
Long: 2.3 miles easy + 4 x 1 min uphill/float down + 7 x 1 mile @ ~MP to LTP/90s RI + 3 miles easy
Total: 14.1 miles, avg. HR 162, max 187, T+D~140-145



Workout analysis chart and lap splits

Whew! That was tough.

I got out the door relatively expeditiously and headed for my (least) favorite hill. The goal wasn't to kill myself on the hill reps, but as you may recall, the MCM starts with about 2.5 miles uphill followed by another 1.5 miles of descent. So this was more about practicing running at marathon pace after having some hill fatigue in my legs.

Then, mile repeats. Even though the first rep was the slowest (which was intentional), it felt the hardest. I think that was partly the hill fatigue and partly just adjusting to the pace. After that, I sped up pretty steadily. Rep #4 felt really hard, but I think that's because I was trying to keep up the pace while running uphill - not my strength And on reps #6 and 7 my legs felt like Jell-O, particularly at the beginning. Somehow switching from slow shuffle to HMP/LTP is harder than maintaining the pace! I noticed that on some of my MP intervals last training cycle too.

Definitely a week for tough workouts between basically sprinting on Tuesday and the hills/mile repeats on Saturday

Sunday
Yoga

Totals
Running: 8h 7m, 50 miles
Strength/mobility: 1h 46m
Total: 9h 54m


Weekly training log

Does anybody else run with an Apple Watch? Last summer, my watch said my VO2max dropped like two full points, but this summer, it hasn't dropped at all. Has anyone else noticed this? I wonder if they tweaked their formula to account for running slower/having a higher heart rate in the heat

Yes, I know your watch isn't a very good indicator of your actual VO2max, but...I still like looking at it

Coming up

Week 7 schedule

Another 18 miler! Yay....

Also the low is supposed to get into the 50s for a few days! That's exciting.

 

[Naomeri]

Does anybody else run with an Apple Watch? Last summer, my watch said my VO2max dropped like two full points, but this summer, it hasn't dropped at all. Has anyone else noticed this? I wonder if they tweaked their formula to account for running slower/having a higher heart rate in the heat

I had a drop this year, but only barely. Last year, I went from 38.1 at the beginning of April to 28.7 at the beginning of August; this year I went from 36.9 at the beginning of April to 34.8 at the beginning of August.

 

[WillRunForPizza]

August 19 - 25, 2024
Marathon training week 7 of 16 | 63 days until MCM
In which I need a nap


Week 7 schedule

Monday
Easy/strides: 6.04 miles (9:52), avg. HR 149, max 171, 90% Z1-2, T+D~140
Core

Not much to report from this one. While I was fine during the run, beforehand I really wanted to take a nap, though.

Tuesday
Workout: 1.5 mile WU + 8 x 0.5 miles uphill @ LTE/alt. float/jog down + 4 x 30s uphill/walk down + 1.5 mile CD
Total: 12 miles, avg. HR 158, max 185, T+D~120
Lower body strength



Workout analysis chart and splits

The return of threshold hill reps. Since four felt pretty easy a few weeks ago, I decided I could bump it up to eight instead of six this time. However, in deference to the fact that eight is twice as many as four, I alternated between a float and a jog for the downhills.

Again, it's really hard to judge whether the paces were on target because I was running uphill, and I'm skeptical of Strava's GAP calculations. But the reps were semi-consistent and trended faster (at least on the uphills - you can see how my float/jog got slower and slower as I got tired ), so that's good.

I realized about halfway through that it was definitely going to be more than 90 minutes, so I should have a gel. Fortunately I keep a just-in-case gel in the pocket of my handheld. Unfortunately when I ripped it open, the tear didn't go down far enough and the gel still wouldn't come out. I had to rip it open with my teeth, and then my hand was all sticky for the second half of the run. I could have used some more water, too.

Eventually I figured out the problem: even though I had changed the workout, I hadn't recalculated the total distance. Oops Then I had to kind of rethink the rest of the week a bit to balance out my longer-than-expected workout.

Wednesday
Easy: 5 miles (10:13), avg. HR 136, max 150, 100% Z1-2, T+D~120?

Just Wednesday being Wednesday. I decided to take a mile off of each of the next three runs to balance out the extra miles on Tuesday.

Thursday
Medium-long: 11.19 miles (9:26), avg. HR 149, max 166, 97% Z1-2, T+D~115-120
Core

That went surprisingly well considering I was still feeling kind of exhausted. Cooler weather! Who knew?

I ran a couple of loops around Teddy Roosevelt Island, which is nice and shaded, and as soon as I got out of the shade, my HR went up. Not like a gradual increase - it was at one level and stayed there for a while, and then it was at a higher level and pretty much stayed there the rest of the time. It was interesting

Friday
Easy/strides: 5 miles (9:01), avg. HR 149, max 165, 99% Z1-2, T+D~120
Upper body strength

Even though the marathon still seems like a long way away, I have been thinking about shoes, because I have to try them first. It seems like the shoes everyone's been talking about this year are the ASICS Metaspeed Sky/Edge Paris, so I figured I would try those.

First I ordered a pair of the Sky, but when I tried them on and just jogged around my apartment, they felt comfortable but moved weirdly. Like they were throwing a brake on every stride. Not great.

So I ordered the Edge to try those. Unfortunately they only seem to be available in an orange/yellow ombre colorway now, which I don't like as much as the original straight orange, but I guess I'd rather have functional shoes than pretty ones. Trying them around my apartment again, they seemed better, so on Friday I took them out for a real run.


ASICS Metaspeed Edge Paris

At my easy pace, they were fine. I was definitely faster than normal, but I don't know how much of that was the shoes vs. the still-pleasant weather vs. just thinking I should be faster because I was wearing supershoes. But when they really stood out was on the strides. I felt like I was flying. I blew past 5:30 pace and it was effortless. So if you want your strides to feel amazing, 10/10 would recommend.

I also tried to run the last few minutes at marathon pace since I am planning to use the shoes for a marathon, but mostly I yo-yoed around marathon pace instead, so still not really sure how they do there. I do plan to try them at the DC Half in a few weeks (which I will be running at marathon pace), so I should get a better idea then.

Pros: They are probably the lightest shoes out there, and after 20 miles that makes a difference. They're also quite comfortable, though when I'm just standing in them they somehow feel like they have a negative drop (they don't), which is a bit weird. And they've got that bounce that I get from my Saucony Endorphin Pro 3s, which unfortunately I can't wear for the marathon because the right heel doesn't quite line up with my right heel and it starts to become an issue when I get past HM distance. Cons: The upper is a bit loose for me, but I can't size down because then they'd be too short, so I'm relying on lacing and basically my feet swelling over the course of the marathon

Saturday
Long: 19 miles (9:36), avg. HR 155, max 165, 82% Z1-2, T+D~125-135

I tried to get out quickly, but it still took an hour from when the dog and I got home to when I left for my run. Le sigh. Felt a little wonky for the first mile or so but it worked itself out fine. Ended up feeling pretty good, even when I started going uphill.

When I got to 9 miles, I still felt good, and I thought, "I could just run 19 miles instead!" Because that's definitely the kind of decision you should make at the halfway point I would say I was totally fine until maybe 14/15 miles, and that's when I started to feel the fatigue. Mile 17 me was not delighted with mile 9 me

But whatever, I made it home from my longest training run ever. I did discover a couple of small hot spots around my sports bra, which is good to know. And 19 miles actually took me a minute less than 18 miles a couple of weeks ago, which I attribute mainly to the weather.

Sunday
Yoga

"Relax" is a good theme for the day after a 19-mile long run I can neither confirm nor deny letting the workout run for a few extra seconds so I could earn the National Parks Challenge award from Apple Fitness.


National Parks Challenge badge looking picturesque and desert-y

Totals
Running: 9h 14m, 58.25 miles
Strength/mobility: 2h 4m
Total: 11h 18m


Weekly training log

Pretty sure that's the most I've run in a week! And it's week 7...

Probably related: I've been super tired for most of the week. Last time I did marathon training, I raced a HM in week 6, and I thought that was why I was so tired in week 7/8. But maybe that actually wasn't the problem. Maybe this is just when you get really tired in marathon training. Anyway, I'm glad work wasn't busy this week, because it allowed me to take lunchtime naps...most of the days

Coming up

Week 8 schedule

Woo, a cutback week! That speed workout is going to be rough, though. Whose idea was that?

 

[azrivest]

FWIW I find the colorway absolutely gorgeous I'm slightly envious, those shoes look so fast!

 

[WillRunForPizza]

August 26 - September 1, 2024
Marathon training week 8 | 56 days until MCM
In which I experience Hot Trash (not recommended)


Week 8 schedule

Monday
Easy: 6 4.6 miles (10:12), avg. HR 145, max 159, 100% Z1-2, T+D~140
Core

On Monday I had to get labs done, so I couldn't eat anything until I was done around 8:45. I snarfed down a Nature's Bakery bar (because I had been up since 5:30 and I was STARVING; how do people skip breakfast??) and started running basically immediately afterwards.

I felt kind of crappy the whole time. It could have been because I waited so long to eat, or because I didn't have time to actually digest my food and absorb the calories before I started running, or because I was minus a few vials of blood, or because I was just grumpy about all of it. But in case it was physical rather than mental, I decided it was better to cut my run a little short and skip the strides. Anybody ever run immediately after getting labs done? Is this just me being weird or does the fasting/blood draw actually mess you up??

Tuesday
Workout: 3 mile WU + 3 x 3 min @ CV/2 min @ 3KP/1 min @ 1MP/3 min RI + 2 mile CD
Totals: 8.26 miles, avg. HR 160, max 193, T+D~145
Lower body strength



Workout analysis chart and splits

A new day, and I felt okay (probably because I got to eat a normal breakfast). I remembered to check the T+D adjustments for my paces because it was hot again. Not that it really mattered since my pacing was kind of erratic (though some of that was due to mid-interval hills).

Around halfway through rep #3, I was kind of asking myself why I put all this speed work into my plan, since I don't actually like running faster than 5K pace. Even 5K pace can be kind of eh. I guess it's good for me? I think the theory is that improving your VO2max gives you more room to improve your lactate threshold, which then gives you room to improve your aerobic threshold, and all of that makes your race paces faster. It is not very fun though. Especially when it's gross out

Okay, so as I was writing that last bit, this was driving me crazy. Poll: If you are running at a pace, and then you start running FASTER, is the new pace HIGHER or LOWER than the previous one? Alternatively, did you INCREASE or DECREASE your pace? On the one hand, higher numbers are higher/increased and lower numbers are lower/decreased, but also faster is higher/increased in terms of effort, so I never know what to say. Which one do you use?

Wednesday
Easy: 6 miles (10:40), avg. HR 144, max 158, 100% Z1-2, T+D~155

Apparently I did not write notes for this run. But it was Wednesday, and it looks like a Wednesday run, so...

Thursday
Medium-long: 8.11 miles (10:02), avg. HR 151, max 164, 97% Z1-2, T+D~155
Core

Yuck. It was hot and my legs felt tired. I guess it went okay though. Isn't it weird how you can feel worse during a cutback week?

Friday
Easy/strides: 6.58 miles (9:36), avg. HR 149, max 176, 91% Z1-2, T+D~140
Upper body strength

The T+D was still kind of high, but between the clouds, breeze, and occasional mist, it was actually pretty comfortable. I tried a different detour around the perennial construction and ended up going about half a mile farther than I had planned.

Saturday
Long: 2 mile WU + (1 mile @ 10KP + 1 mile @ HMP + 0.75 mile @ 10KP + 1 mile @ HMP + 0.5 mile @ 5KP + 1 mile @ HMP + 0.25 mile @ 5KP) w/ 2.5 min easy between reps + 2 mile CD
Total: 10.9 miles, avg. HR 164, max 190, T+D~140-145



Workout analysis chart and splits

The reappearance of the Michigan. It's a good workout. As always, I didn't pay much attention to my pace on the last 400 and just ran it as fast as I could, because apparently that's just how I do this one.

Without the breeze and the drizzle, Saturday felt more oppressive. I got through the workout okay, but afterwards I felt way more drained than I was expecting.

Sunday
Yoga rest

I could have done yoga today, but I didn't feel like it. The end.

Totals
Running: 7h 14m, 44.51 miles
Strength/mobility: 2h 3m
Total: 9h 17m


Weekly training log

Still tired. Earlier this week, Phily Bowden posted a video about how tired she was halfway through marathon training and I was like, "YOU ARE SPEAKING TO MY SOOOOOOUUUUULLLLLL" and then took a nap, probably. (If you don't follow her on YouTube, you should.)

Coming up

Week 9 schedule

Anndddd we're back. Wednesday morning the pupper goes to the vet (always a production), so we'll see if I can get in a run that day. And I might adjust the long run depending on how I'm feeling.

Oh! And I keep forgetting to share, but update: Melty Abe (scroll up a few weeks if this is meaningless to you) is gone! They took him away the week before school started (which was last Monday), so now there's just kind of a patch of dirt where he used to be in front of the school. Farewell, Abe

 

[col1]

I would say I increased my pace if I went faster (which doesn’t happen often )

Not sure why as I have never thought about it before but that is my default

 

[DopeyBadger]

Okay, so as I was writing that last bit, this was driving me crazy. Poll: If you are running at a pace, and then you start running FASTER, is the new pace HIGHER or LOWER than the previous one? Alternatively, did you INCREASE or DECREASE your pace? On the one hand, higher numbers are higher/increased and lower numbers are lower/decreased, but also faster is higher/increased in terms of effort, so I never know what to say. Which one do you use?

The faster pace is lower, and I increased the pace!