Of Mice and Marathons

Didn't plan this one, but I guess sometimes whatever runs can produce some interesting results. South Side - 11.5 miles, averaged 6:38

I have no idea what to call this run other than a "block tempo" or "marathon paced fatigue tempo." Started one mile easy-steady (7:22), then 6-mile LT progressive tempo (6:39, 6:31, 6:15, 6:15, 6:07, 6:05), then coasted into 4-mile MP tempo (7:07, 6:51, 6:52, 6:38 w/ a quarter mile of downhill on the last one), then .5 miles at 7:12

At mile 10 I was 4-5 seconds average from my half PR. I think McMillan is conservative for my half marathon pace (about 6:25) at this point.

LT tempo average 6:18.5

MP tempo average 6:52

AM: North side - 6.5 miles, averaged 8:12

PM: 9th street to Heritage Trail, out and back - 6.25 miles, no watch

AM: South side - 5.75 miles, averaged 8:13

Felt pretty sluggish despite a regular easy pace.

PM: North side - 6.75 miles, averaged 8:07. Did some hard strides at 4:45 pace into the wind, which was weird because mile 1 I was run-walking because a rare side stitch. Worked it out. Very sunny. Very windy

Didn't get out of bed early enough today. RHR was around 50, which is very high. Not sure what was causing that. Ended up doing my workout this afternoon even though the winds were gusting 21-30 MPH. 

3.75 warm up w/ usual routine. Then 16 x 400. I've slowly been adding reps and this is the most I have done. Goal was to try to be under 85 seconds, but the wind slowed me down a good deal on a few. My average was still a bit better than my 12 x 400 several weeks ago. Average was 85 seconds this session. Last session was 85.7 seconds for 12 reps. 3.58 mile cool down.

I'm fine with this session. Wanted the average to be in the 5:30s pace range, but 5k minus 10 seconds should be a good stimulus without killing myself.

AM: North side - 5.7 easy, no watch

15 degrees warming to 18. Good thing I'm a Maine boy. Last year I was practically getting heat stroke. Tri-n-Run Fun Run tonight to help with their new line they picked up . . . Newton! Figured I would go support both and do something in the community for once. 

PM: Ran to Tri-N-Run, talked to some folks and met the Newton rep, did the fun run (pace was faster than I expected ~8:15, which was more than fast enough), then home. 7.5+ total. Won a t-shirt. Good people. Now if I can just get up for the 6AM Sunday runs with the Wabash Runner's Club . . .

Sunday is is supposed to . . . snow. Gross. So I got after it on a beautiful Friday afternoon. 40s and super sunny.

North side loop + Gas Can long run loop (looks kind of like a dinosaur in this version) - 24 miles, averaged 7:15

Much I would like to blog about this run, but I will say it was 1) My longest long run, beating two weeks ago at 22.3, which previously was 22.25 and 2) a few seconds average off my marathon PR.

I changed what counts as a MP mile to sub-7. First mile was 8:04, then I didn't hit anything above 7:58. Miles 10-16 were 7-7:20 and they felt very comfortable. I hit several MP miles going down 231. 17-20 were 6:59, 6:42, 6:47, 6:31 (very aided on the last one) then hit the Bam Mile at 6:15. I have named mile 21 of a longer long run the Bam Mile because its when you throw in a cheeky threshold mile at faster HMP or faster (can't be the final mile). Finished off with 6:52, 7:10, 6:54

Oh, and I also fell at mile 8. I didn't realize I was bleeding until I got back. I think I will now crush some beer cans on my forehead as well.

North side - 6.75 miles averaged 8:04

New personal best for weekly mileage (I think 86 was my high set this buildup, just under 85 for last fall). It will be some time before I regularly do 90+ mile weeks, but I've got plenty of time until then. Very pleased with this week.