8 Weeks to go
That week where things felt like they clicked.
9/30/24-10/6/24
Mon (9/30): OFF
Tues (10/1): 5 miles @ Easy (9:04 min/mile, 130 bpm)
Wed (10/2): 6 x 3 min @ Daniels I
Thurs (10/3): 5 miles @ Easy (9:08 min/mile, 132 bpm)
Fri (10/4): 9.7 miles @ Easy (9:07 min/mile, 131 bpm)
Sat (10/5): 5 miles @ Easy (8:55 min/mile, 133 bpm)
Sun (10/6): (4x30s + 6x90s) (AP- 5:48)
Total Run Miles - 36.7 miles
Total Run Time - 5:34 hours
Total Strength Time - 0:00 hours
Total Training Time - 5:34 hours
Monday
Memory is telling me that something was sore and I was glad I wasn't running. I can't put my finger on what it was though at the moment. I think it was my left glute/hip, but I'm not entirely positive. But given that it's not happening today, and didn't impact my Wednesday run, it didn't end up being a big issue. Ahh, that's right, I pulled my glute/hip when I was at work and made a quick turn for some reason. It wasn't even work related. Just a normal movement, normal people make, and my body was like "ahh I'm dying." Thankfully, it wasn't a thing. Take that stupid brain.
Tuesday
Conditions -
Broken clouds, Wind 9mph to 17mph
Start: Temp+Dew = 61°F + 39°F; FL - 58°F
End: Temp+Dew = 59°F + 38°F; FL - 58°F
Alert, alert, we have WI Fall approaching! A T+D of 100 is here! Woot woot! The run felt alright, and it was nice to run in some cool weather. I might have even worn some gloves to keep my hands warm.
Wednesday
Conditions -
Clear sky, Wind 14mph to 18mph
Start: Temp+Dew = 66°F + 38°F; FL - 64°F
End: Temp+Dew = 63°F + 39°F; FL - 64°F
First Daniels I paced run of the season. "Arguably the hardest endurance pace in the spectrum." Not a direct Daniels quote, but he does make it pretty clear that Daniels I pace (around 3km pace) is a pretty big challenge. It's one that becomes exponentially more difficult as the interval increases beyond 2 min. So I opened up this workout at 3 min. Kind of mid-level compared to the maximum of 5 min. And if the pace is done right, then everything over 2 min is where the workout really happens. So at 3 min reps, I'm getting 1 min of work per rep. Goal pace was roughly 6:10 and no pace adjustment needed!
WU was nothing of note. The first rep was too slow, but I was just trying to feel everything out. But it came in at 6:33. The second rep felt more on target. And honesty it felt really good. It wasn't a full out effort like R pace has been, but it definitely wasn't comfortable either. But my body really tolerated running at this pace. Second rep came in at 6:07. The workout continued throughout all 6 reps. I never felt overly challenged, and felt in control. Lost the pace a little on the last one, but that wasn't fatigue and just a matter of not paying enough attention to the pace I was doing. On most of the reps, I found a good pace to hold low 6s, and then did a kick finish (sub-6 on several kicks). I like seeing that, and am hoping that a "maintain and kick" is something I can use in an upcoming mile race attempt. Overall the average was 6:16. So given the 6:10 target, I'm pleased with the effort. The workout just felt right and everything seemed to click. Makes it nice to have such a great evening for it too.
Thursday
Conditions -
Clear sky, Wind 10mph to ?
Start: Temp+Dew = 69°F + 38°F; FL - 68°F
End: Temp+Dew = 67°F + 44°F; FL - 68°F
Just an easy run. Nothing of note to remember.
Friday
Conditions -
Few clouds, Wind 8mph to ?
Start: Temp+Dew = 65°F + 41°F; FL - 63°F
End: Temp+Dew = 58°F + 42°F; FL - 63°F
Bumped up the Friday run from 8 miles to 10 miles. Once I start to hit >90 min runs is typically when I start to sense changes in my body. I wasn't ready to attack the pace on this one, so I just made it an easy 90 min run instead of long run effort. Didn't even wear my nice shoes and instead just the regular trainers. Did develop a bit of a hot spot blister on my big toe, but it went away quick. Overall the run itself was easy.
Saturday
Conditions -
Few clouds, Wind 18mph to 30mph
Start: Temp+Dew = 79°F + 60°F; FL - 79°F
End: Temp+Dew = 80°F + 60°F; FL - 79°F
Temps kicked back up and I did this one after the Badger football game (mid-day). Despite the temps and the recent 10 miler, body felt fine. I wore a new pair of Ride trainers and got a hot spot on my right heel. Nothing too bad though.
Sunday
Conditions -
Clear sky, Wind 15mph to 23mph
Start: Temp+Dew = 60°F + 40°F; FL - 58°F
End: Temp+Dew = 60°F + 41°F; FL - 58°F
Temps dropped back down, but it was super windy for this one. Had this one originally scheduled for less reps, but decided to add on a 6th one because I felt like I might be able to handle it. Did change it to have the 30s reps first though since that seems to be a needed fix on recent workouts. Goal was R pace at 4x30s + 6x90s.
Those 30s reps were needed. I started at 6:40, then 5:52, the 5:10, then 4:42. So I was definitely working myself into the workout. By the time the 90s reps started, I felt appropriately warmed up and ready to go. The goal was to ease into the reps, and then attack the latter half. Although the wind definitely made it more of a challenge. So I won't read too much into the split differentials as I was dealing with a variety of wind over the course of each rep. Hit the reps in 5:55, 5:46, 5:42, and then 5:55. Saw the 5:55 and wondered if I had another one (or two) in me. So I told myself to give a hard effort on this 5th rep, and then if it's done, it's done. So I pushed good and hard and nailed the 5th rep at 5:41 pace. So once I managed that, then I convinced myself I could do the 6th rep as well. I was near tapped out after the 6th one, but managed the 5:50 pace. Sure does make it hard running in >30 mph gusts. The houses did help break things up though. So it wasn't always bad. In all, it was 5:48 average pace. All things considered, I'll take it.
So it was a good week. Hit a 90 min run. Had two strong workouts. Putting together another good series of workouts heading into a possible mile race on Saturday and then trip to Disney. So this week the training is a bit lighter. Only 5 mile runs, a simple 8x60s workout on Wednesday, and then a possible mile race on Saturday. I believe the race is at 10am. The website is light on details. But the T+D looks to be about 100, the wind doesn't look too bad, and it's cloudy. So as long as Wednesday goes well, then I'll do a late signup on the race. Depending on the other runners, then I may race the 1st mile or the last mile for the sub-6 attempt. It'll depend on the other races and their planned paces. It'd be nice to have other people to run with, and some years there are barely any sub-6 5k runners, and in other years we've had some sub-5 runners. So hard to say in advance.