Of Mice and Marathons

Noon: 8.3 miles, averaged 10:13. HR 115.

PM: 6.5 miles, averaged 10:22. HR 118.

Started snowing a bit in the evening. I was just remarking how nice it was without any.

AM: Off. 

Decided to sleep in. Probably should have just got up because I was apparently having nightmares and thrashing around and poor Megan was sleeping on the floor.

PM: 11.3 miles, averaged 9:10. HR 130.

Roads were in decent shape. Another round of snow and ice tonight,

PM: 17 miles in 2:16 on the treadmill. HR 152.

10 x 4' On/3' Off

Workout was supposed to be 10 x 4' on @ 10-mile effort with 3' floats @ 8' per mile. I wasn't able to keep the recoveries at that pace. I can never really float anything other than marathon pace and that is usually a mile recovery at 8' pace in the middle of a 4-3-2-1 long run.

The roads were mess, so I had to wait until early afternoon to even be able to drive anywhere. Warmed up 4.6 slow with some strides. It was a touch warm in the gym. I was planning to start @ 9.5 and work down, but for some reason changed to 10 MPH out of the gate. It was too hard to sustain, especially trying to keep the recoveries decent. I did 2 at 10MPH and backed off to 9.5 for the next 4-5, and then started working back down. The next 1-2 @ 9.6 MPH and the last two (I think) were back at 10MPH + (I put a little mustard on the last half of the last interval). Cooled down 3 miles.

Solid effort. I am now able to hold roughly goal marathon pace for a lot longer on the treadmill. It's still much easier on the roads with cooler temperatures.

Drank a lot of fluids during the workout again. 40-50 oz I think.

AM: 6.4 miles in 65:30 on the treadmill. HR 117.

A little more snow, so I went to the gym. I did not want to be out on the roads with cars. Ended up not getting enough time for my typical 8ish miles, but I will likely just flip my runs today.

PM: 8.1 miles in 80' on the treadmill. HR 119.

AM: Off.

Slept in a bit and lay in bed for a while. 

PM: 12 miles, averaged 8:31. HR 134.

Slushy and wet but nice run.

Night: AIS, PT, push-ups 

PM: 22 miles, averaged 7:16. HR 155.

16-Mile Light Tempo/Moderate Tempo

The plan was slightly longer than last week and to stick with the prescribed effort. It was quite windy out of the west at 18MPH+ and icy in places, so everything went well overall. Warmed up 3 miles and hit my winter tempo loop, which is mostly concrete for some marathon leg prep. Wanted to stay aroun 7' pace or a touch faster and not press. I was getting tired toward the end but that was partially because it was getting late and I hadn't eaten anything.

Started around 7:08 and just ran most of the first half around 7 flat. Ran some in the 6:40s and 6:50s and those felt not exactly easy but like I could run that pace for a very long time. Longer than a marathon for sure. Even though the wind was zapping me I just kept the effort and didn't fight it. I am glad I wasn't doing a full-fledged tempo. The wind would have hurt a lot more. Averaged about 6:55 for the 16 miles. HR started to creep into marathon effort a bit, but I never felt like I was quite at marathon effort. Cooled down 3 miles.

Nice to get this one in early. We are headed to Toledo to see Megan's parents and watch a basketball game. I wanted to make sure I got this in in case running is light tomorrow.

AM: off.

Will likely be a day off, but might run when we get home.

PM: Off.

47 days on. Ate a tremendous amount of sweets.