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The Training Week That Was... 4/21-27

Though this was the fifth week of my marathon training plan, I needed to adjust my goal slightly to take into consideration for the previous week's lo-o-ong trail "race." Things still played out swimmingly, the only real "loss" being the need to swap in a recovery run for my speedwork (Key Run Workout#1) on Tuesday.

The previous weekend's race also gave me the insight necessary to realize that I should sign-up for anymore long races over challenging courses with the marathon looming so closely. I had thought about registering for a 15-mile trail run next weekend, but in an effort to avoid overtraining and injury will be taking a pass. In fact, I will be abstaining from all races until after the marathon on May 28.

In the recap below, the Key Run Workouts prescribed by the plan appear in parentheses:

Legend: R = Running, ri = recovery interval, ez = easy, mt = mid-tempo, wu = warm-up, cd = cool down, ez = easy

Monday: (Rest)
Tuesday: (Key Run Workout #1--Recovery Run) 2.1 miles
Wednesday: (Rest)
Thursday: (Key Run Workout #2--10 mi. run @ mp + 15 sec.) 9.1 miles
Friday: (Rest)
Saturday: (Key Run Workout #3--15 mi. @ mo +10 sec.) R 15 mi
Sunday: (Rest)

TOTAL--R 26.2 miles miles (-4.2 miles from the previous week)
Weigh-In*: 180.0 lbs. (the same as the previous week) [* @ 6:00 a.m. on 4/27]

It's hard to believe that my training plan is almost complete--though the mileage the next four weeks leading up to the race will decrease over the next few weeks, the distractions and activities which keep me from training will increase. Little league baseball, track meets and other activities though will also increase my psychological comfort level, so in many ways its a wash... or a plus!

Breathe in, breathe out... YOU AND I ARE ALIVE!

Week 5, Key Run Workout #3

Scheduled Workout: 15 miles @ MP + 10 sec/mile
Weather: Partly Cloudy, 70°F, 62% Humidity, Wind: From SW @ 5 mph; feels like 70°F.
Total Run: 15 miles in 1:55:36 min. @ 7:20 a.m.
Average Mile Page: 7:42 min/mi (No walking "breaks" today!)
Course: A new USATF's Map It! route, Scotty's 15 Flat!

Pre-Run Permutations: Waking up early this morning, with the clear recognition that a) my legs were still slightly achy, but b) the weather was going to turn cold and rainy, I pulled myself from bed, drank two quick cups o' joe and headed out for a run. I finally got around to lacing up my new running shoes (having "retired" the previous ones to use in track practice). I cut a padded moleskin applique for adhering to the bottom of my right foot; a necessity until I get to the podiatrist and he can work his magic on the sole of my shoe. My new sneakers represent a return of sorts to a brand of shoe I had worn previously, but had got away from for the last year... the NIKE Air Pegasus from the Bowerman line of shoes.

Post-Run Reflections: I continue to "play" with different combination of clothing, and the unusual warmth our area of the world has been experiencing of late has made dressing choices even more of a challenge. Once again today, like last week, I needed to discard a cotton tee at about the 5 mile point (I'll be returning later to retrieve it... I hope), and I have decide that during my marathon in four weeks, I will either wear a singlet or wicking tee only, rather than a myriad of layers. Personally, I hoping for a cloudy and cool day, without rain!

Today's run also gave me the opportunity to solidify my comfort with a combination of hydration products. At this point I am carrying one flask of H2O and another of Mountain Berry PowerAde. I am counting on supplementing my own product with the stations (of which there are quite a few) and gel or bloks.

The run went well today and I feel confident as I continue to mentally prepare for the race, which is now only a few weeks away...

Breathe in, breathe out… YOU AND I ARE ALIVE!

Week 5, Key Run Workout #2

Scheduled Workout: 10 miles @ mp + 15 seconds
Weather: Mostly Cloudy, 63°F, 79% Humidity, Wind: W @ 5 mph; feels like 63°F.
Course: Mr. Scott's 9 Mile Loco on USATF Map It!.
Actual: 9.1 miles in 1:09:14 @ 8:10 p.m.
Pace: 7:35 min./mi

A very rare night-time run and one that was challenging, especially with a stomach full of pasta and granola... but, ultimately, just the kind of hard, steady, determined run that I needed for my confidence following last weekend's racing faux pax.

Breathe in, breathe out… YOU AND I ARE ALIVE!

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