Wheeler Farm Loops

AM - 22 mile long run w/ 26.2K (16.3 mile) AT Tempo in 1:29:45 (5:31/mile avg). Tempo loop. 4 up, 2 down. Splits - 5:37, 5:36, 5:36, 5:33, 5:33, 5:31, 5:29, 5:32, 5:29, 5:32, 5:30, 5:30, 5:32, 5:27, 5:27, 5:24, 1:29. 

PM - 3 miles.

Had three possible workouts in mind for this morning (2x10K, 5-4-3-2-1M, and 13-15M AT), but ended up just deciding to do the full simulator when I woke up and saw this. Target was ~5:35 and not under 5:30. For the most part I stuck everything right in the range. I've done this workout a handful of times, and know by now that it's better to hold back a little.

Waited until it got warmer (mid 70s) in the late morning before I got started. Chicago weather can unpredictable, and I want to be ready for non-ideal conditions. Dropped 8.5 pounds worth of fluids during the run. Hopefully I won't actually have to run a marathon in the 70s (or 20s!) this year.

I also wanted a really flat long run today, as while most of the LRs this summer haven't been too hilly, they haven't been Chicago style. The tempo loop actually goes up and down about 10-12 feet every mile, which is actually more elevation change than Chicago's course.

The fact that I even made this graphic shows I'm very bored with Andrea gone for a week.

This wraps up my highest mileage week of the cycle. I'll start cutting volume back from here.

AM - 12 miles.

PM - 8 miles.

AM - 13 miles.

PM - 10 miles.

USATF-Utah State Cross Country Championship information, date, location, etc.

AM - 14 miles. 12K Wave Tempo in 39:53 (5:21/mi avg) - alternating 4 x (1K ~LT / 2K ~AT). Splits - 3:14, 6:47, 3:15, 6:45, 3:15, 6:42, 3:13, 6:40. HHS track. Target was ~3:11 for the 1K segments, so I was off the mark on those but just tried to run smooth and didn't force the issue.

PM - 6 miles. Record high temperatures - I got my wish!

AM - 10 miles.

PM - 8 miles.

Andrea finally got home last night after 8 days in Philadelphia: abdominal surgery round two and subsequent recovery. We finally found out why every type of conservative rehab imaginable wasn't helping - the first surgery (16 months ago) never healed properly (and was probably botched in the first place). Dr. Meyers had to re-do the side that was already "repaired", and also fix the "good" side because that had started to tear over the past year as well. It was pretty extensive - he removed scar tissue from previous surgery, loosened up the lower abdominal area because it was excessively tight, released both psoas, released the left adductor and pulled right adductor back up to a higher attachment point so it can function correctly.

Andrea is really, really tough.

AM - 10 miles.

PM - Off.

I'm running the TOU Marathon tomorrow as my last long run of the buildup. My target is 2:30 +/- 2 minutes. In an ideal world there would be a pack running a steady 5:45 pace for the majority of the race and then it would come down to a fast finish over the last couple miles with everyone (including me!) in contention for the win. But in reality these kinds of scenarios almost never play out that way, as someone will always take it out faster. I will be making a very conscious effort to not "accidentally" run 2:23 like I did last year. If I could sneak in the top 3, that would pay for the trip to Chicago, and this will be a hard workout that doubles as a nice dress rehersal of the race day routine (food, drinks, etc).

AM - 26 miles. TOU Marathon - 2:28:14, 3rd place. Average pace = 5:39 per mile. Splits at the bottom of the report. Came through the first half in 1:14:24 and then ran the second half in 1:13:50. A controlled, even effort... stuck right to my plan.

Tylor Thatcher and Jason Holt took off at a quick pace, which ended up being a very good thing because it forced me to decide right away whether I was going to follow my plan or give chase. I ran most of the first 14 miles with Nate Hornock and Jon Heslop. Once we hit Hollow Road I pulled away a bit and ran the rest of the way solo. Overall it was a good effort and just what I needed today - a high quality long run that would continue to build fitness and not take anything out of the bank.

TOU always puts on the best races. I'm happy to add another moose trophy to the collection.

Andrea and Amiee were out on the second half of the course providing encouragement and giving me someone to briefly talk to every couple miles. All of these photos are from Amiee...

Pack running

Smooth bottle handoff from Andrea.

I took 5 gels today - PR! (I'm liking the liquid consistency of the Powerbar gels)

I also took a 20 minute ice bath afterwards - PR!

Devra got to wear the moose ears

Logan graffiti

Floppy hair adds a new element to my running

Splits: 5:34, 5:42, 5:38, 5:36, 5:41, 5:46, 5:48, 5:39, 5:41, 5:42, 5:42, 5:38,
5:40, 5:36, 5:35, 5:32, 5:51, 5:48, 5:34, 5:48, 5:47, 5:28, 5:42, 5:38
and then 0:56 for the last two-tenths (which was definitely short because I
was doing no more than jogging it in at that point).