18 Days to Go (Dad, it's just some guy dressed in a suit.)
Date - Day - Scheduled Workouts (Intervals within desired pace)
5/21/18 - M - 7 miles @ EA (8:14)
5/22/18 - T - 2 mile WU + 7 x 1 mile @ (6:40) w/ 1 min RI + 2 mile CD (7/7)
5/23/18 - W - OFF
5/24/18 - R - MCR Stage 2A
5/25/18 - F - OFF
5/26/18 - Sat - 7 miles @ EB (7:42)
5/27/18 - Sun - 3 miles @ EA (8:14) + 10 miles @ M Tempo (6:48) + 3 miles @ EA (8:14) (Effort)
Running duration = 5:30 hours
Running mileage = 41.5 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 5:30 hours
Total (training) mileage = 41.5 miles
Number of running SOS intervals within pace = 7/7 (100%)
Monday
Nice and easy 7 miles in the afternoon. Finished in 54:24 (7:46 pace) with a HR of 139. HR was a little high for an easy day.
Tuesday
Our flight for Disney was mid-day, so I needed to get up early to get the run in. Started the run at 5:45am. The temperature was nice for a change and around a T+D of 100. The goal was to try and do a 7 x 1 mile T workout. As training progresses into Daniels 4 week for Chicago, the T paced runs increase in duration from what I've done in the past. Normally, I'm around 40 total minutes (or about 6 miles). But the next plan pushes that to 9 miles and the maximal 60 min duration. So I'm trying to prepare myself in advance for that next adventure.
I decided to run the splits blind to pace because I really wasn't sure where I'm at at the moment. Pace is to be 6:25, but I've been about 15 seconds off. So I figured with a T+D of 100, I'd be around a 6:40 min/mile. I ended up at 6:38, 6:39, 6:40, 6:40, 6:41, and 6:43. So pretty darn consistent on a flat route trying to hold a consistent and steady pace. Also right where I thought I'd be. But the HR was a little low for a T paced run (around 156-157 average historically). I was at 154, 154, 153, 149, 152, 152, 150. That's more towards M Tempo or HM Tempo. This leads me to believe that cardiovascularly I'm almost back to my peak again, but I still lack the power to maintain the faster paces based on effort.
That afternoon we were on the plane headed to Disney World. The prior agreement was no running while on this vacation. So I took the next three days off. When I've got more time I'll give a recap of the trip.
Wednesday
Magic Kingdom day.
Thursday
Resort hopping day.
Also, did the McMillan Core Routine 2A at the pool while Steph and G swam.
Front Plank with leg movements - 10 reps per leg
Side Plank with leg movements - 10 reps per leg
Scissor Kick - 2 x 10 reps w/ 10 sec rest
Metronome - 15 reps
Back Extension - 2 x 10 reps
Modified Jane Fonda - 30 reps per leg
Good Mornings - 10 reps
Still not capable of a side plank leg movement.
Friday
EPCOT day.
Saturday
Flew home to WI.
Definitely not greeted with temps I was expecting. We left FL with peak T+D in the low 160s, and came home to WI with peak T+D in the mid-150s. So my Saturday afternoon run was at a T+D of 155. I decided to get it over with because any delay would only bring it that much closer to Sunday's run. I took it nice and slow and ran by effort. I aimed for a 133 HR (even though I was never looking) and nailed it squarely at 133. The pace was a 9:00 min/mile (63 min). It was hot, but I appropriately adjusted my pace from 8:14 to 9:00 while maintaining the same effort and goal HR.
Sunday
Tough day scheduled. 16 total miles with 6 at WU/CD and 10 miles at M Tempo. I was also giving the Maurten Drink Mix 320 a first time try. I mixed the packet with 17 oz of water and chugged it down approximately 15 min before the run started (as I plan to do on race day). It didn't mix completely (the instructions say Calcium content of less than 40mg/L water which I have no idea if mine is not), but it was close to completely dissolved. It tasted like sugar water and was easy to drink. I took an E-gel with me if I felt I needed anything else for my 120 min run. So that packet was 80g carbs, 320 calories, and 500mg sodium.
The run went well. The T+D was 133. I hit the three WU miles maybe a tad too fast at 8:23-8:40. The first tempo mile was 7:27 and I figured that's where my body wanted to be today. I wasn't interested in pushing too hard. I had eaten "all the foods" in Disney including 8 giant PB/Choc cookies, and slept very little compared to normal. So I knew it was going to be a bit of a adjustment back to running. So I figured let the body do what it wants. Just try to be consistent. So, 7:27, 7:38, 7:21, 7:26, 7:25, 7:30, 7:32, 7:29, 7:29, 7:32. The HR was a bit low for a normal M Tempo run (148-152 historically), but that makes sense since I wasn't pushing it too hard. A average HR of 143 is more like LR pace (which a 7:25 is the goal LR pace and this was a 7:27 in a T+D of 133). So, not bad at all. Again though, the effort led me to a much lower HR than normally, which leads me to believe I'm still lacking the power necessary and not the cardio. In due time, as usually the power lags behind the cardio by about 2-4 weeks. So if things keep progressing, then it'll be back very soon and maybe just in time for race day in 18 days.