12 Weeks to go
That week where I say no, not yet.
9/2/24-9/8/24
Mon (9/2): OFF
Tues (9/3): 5 miles @ Easy (9:16 min/mile, 136 bpm)
Wed (9/4): (4x30s)+(3x90s)+(4x30s)
Thurs (9/5): 5 miles @ Easy (9:25 min/mile, 133 bpm)
Fri (9/6): 8 miles @ Treadmill
Sat (9/7): 5 miles @ Easy (9:25 min/mile, 129 bpm) + LIIFT More
Sun (9/8): One Mile Race Dry Run
Total Run Miles - 33.1 miles
Total Run Time - 5:07 hours
Total Strength Time - 0:18 hours
Total Training Time - 5:26 hours
Tuesday
Conditions -
Few clouds, Wind 10mph to ?
Start: Temp+Dew = 75°F + 48°F; FL - 74°F
End: Temp+Dew = 72°F + 54°F; FL - 74°F
I had originally planned on doing the DoLittle 5k on Saturday, but thought to myself "No, not yet." I didn't feel like I was quite in the position I wanted to be to tackle my first one mile race. So I didn't sign up and adjusted my original schedule. I had planned to do a workout on Tuesday with race on Saturday. But moved the workout to Wednesday, and then planned to do a workout on Sunday.
Nice and easy day. My left ankle was a bit achy, and my left big toe is a little sore. Think I bent it back a little during the Sunday LT run. But all in all everything was fine for an easy day.
Wednesday
Conditions -
Few clouds, Wind 10mph to ?
Start: Temp+Dew = 78°F + 48°F; FL - 78°F
End: Temp+Dew = 65°F + 57°F; FL - 78°F
Decided to go back to the 90s reps after having now done 120s reps. Went with a (4x30s)+(3x90s)+(4x30s) which was a repeat of a workout a few weeks back now. Hoping to see some progress.
Had some spectators for the first four 30s reps. So I probably was doing a little bit of showboating. When I did the last rep I streaked by a neighbor pair that's always out walking their dog around the time I'm running, and he said that he was curious how long I planned on maintaining that pace when he saw me run through the intersection. I told him they were 30s reps, and the last one was in 4:34 pace. He said, "Alright now. Now you're moving." The reps were 6:07, 5:19, 5:22, 4:34. I was jacked up heading into the 90s reps, but did my best to maintain composure. Did the first at a controlled 6:00, then followed that up with a 5:45 and 5:41. I was feeling pretty good about myself after those. Wrapped up the final four 30s reps in 5:47, 5:10, 5:07, and 5:06. The 30s reps had a T+D adjusted pace of 5:15 and the 90s reps in 5:48. Felt pretty good about how the workout went.
Thursday
Conditions -
Broken clouds, Wind 7mph to ?
Start: Temp+Dew = 72°F + 64°F; FL - 72°F
End: Temp+Dew = 71°F + 64°F; FL - 72°F
Back to six days per week of running, so Thursday easy days are back. Just nice and easy, with no plans on pushing it. Left ankle/toe was still a little something, but not much.
Friday
Steph had to work late. So the first 8 mile LR was on the treadmill. Watched the new Beverly Hills Cop movie on Netflix.
Saturday
Conditions -
Few clouds, Wind 10mph to ?
Start: Temp+Dew = 51°F + 43°F; FL - 49°F
End: Temp+Dew = 53°F + 43°F; FL - 49°F
First sub-100 morning? It was glorious. I probably actually overdressed wearing a long sleeve, headband and gloves. Also, first sub-130 bpm HR day in a while too.
Wrapped up the workout and did LIIFT More. Kept the long sleeve on, but that didn't work too well so I had to change it out.
Sunday
Conditions -
Broken clouds, Wind 6mph to ?
Start: Temp+Dew = 62°F + 48°F; FL - 61°F
End: Temp+Dew = 65°F + 49°F; FL - 61°F
Given the temps, and the planned race I didn't participate in on Saturday, I figured I'd use Sunday as a dry run to test out the pre-race routine. So I did the 1.5 mile WU, then did 4 x 30s reps. Then plan after that was a single 800m rep at a controlled mile pace. The hope was to be progressive in nature and not have the same issue I did in 2020 where I came out the gates way too hot and faded to the 5:42 finish.
I did the 30s reps in 6:01, 5:42, and 5:45. Admittedly I wasn't feeling that snap in my steps I was looking for through the first three reps. I questioned whether I should even attempt the 800m dry run. But I gave the next 30s rep a good effort and found my footing. Did the last in 5:16 and felt sharp. So I took my time walking to the 800m start line (4 min of elapsed time). I toed the start without a walking/jogging start like I would in a race. I told myself, I get one rep, no restarts, no second attempts. This was like the real thing. I started out by trying to hold back. I felt good about the initial pace and checked my watch for lap pace. Saw 6:20 and was pleased, this was around 100-200m. Then during each successive 150-200m I would crank the effort up a little bit more. Such that the first 600m felt really smooth and controlled. Then once I hit 600m I really locked in and drove hard for the last 200m. Came across the 0.5 mile mark and stopped my lap. Hit it in 2:54 (5:48 pace). I don't have exact splits, but the 200m splits look close to ~43, 43, 42, 44. The beginning of the 800m I was doing 6:00-6:20 pace, and then at the end was maintaining 5:30-5:40. So I nailed the goal of being progressive in nature per the pace splits. It did feel like something I could have continued for a little longer. A full mile is questionable, but it didn't scare me by any means. But the legs were definitely feeling it after the attempt was over. I didn't push the 30s reps too hard and ran them in 6:06, 5:58, 5:22, 4:58. It wasn't until the last rep before I could feel my legs underneath me again.
So it was a good dry run all things considered. The WU of 1.5 miles plus 4x30s reps felt right. Take a little time in-between, and then give it a go. Hold back quite a bit at the start and then just slowly increase the effort over each 200m. Happy with it overall. Next up is more of the same. Just looking for continued progress and staying healthy. Thus far, that has been working.