So, yeah. Stats first and then rambles after.
Last Week’s plan:
Monday: 12×400 (90 sec rest intervals) + crunchtime DONE!
Tuesday: 30 min swim + yoga DONE! (ish – swim was shorter)
Wednesday: 10 mile long run outside DONE!
Thursday: 30 mins bike hills + weights HALF DONE! (no weights, my poor bod was SO SORE it didn’t seem right)
Friday: off (yoga/stretching) DONE! (easy!)
Saturday: 5k race (let’s call it a tempo. Goal is in the 26s) DONE! (29 not 26 but hey, 1st in AG, so I can’t be too sad)
Sunday: off DONE! (hangoverz are us!)
This week’s plan:
Monday: Ladder Sprints 400m, 600m, 800m, 1200m, 800m, 600m, 400m (@ 8:15-8:30 min mile pace), 400m recovery
Tuesday: 30 min swim + yoga
Wednesday: 5 mile M tempo (9:30 pace)
Thursday: 30 mins bike hills + weights
Friday: off (yoga/stretching)
Saturday: 14 mile long run
Weight: 176 (bah)
I’m through all of it besides the long run and can say that a) skipped all but a little weights time today because my back was (minorly) acting up. Stiff, not hurty, so I cardio’d and yoga’d through it, and seem to be a-ok. b) didn’t have my M pace in me on Wed so it was a 9:55 5 mile run instead and c) little scared for Sat’s 14 miler but I have a feeling I will survive.
Through the process it’s been interesting as Zliten has started his first two weeks of half training with me. I’m putting him on the FIRST program I used for the second half marathon with some modifications since he has a smaller base (his comfort zone is about 5k to 4 miles where mine was about 10k at that time) with one less cross training day because he is not ready to spend 5 days a week at the gym (so ~60 mins of cross training one day instead of 2 30-45 min segments).
He said that this is the first time he has gotten a string of runs under his belt that he’s enjoyed. He also likes speedwork and has been maintaining his tempo pace like a champ. I feel like a good coach, hopefully my guinea pig lovely husband will get through the process relatively unscathed and with a greater appreciation for running training than he had before (if it were up to him, he’d run once a week, swim once a week, and just bikebikebike all the time).
Anyhoo, back to ME (it is my blog, after all). I checked in with my nutritionist about dietary increases for marathon training and she said on long run days over 13 I could have ONE more grain. She suggested oatmeal pre-workout. Problem is 1) I just can’t do oatmeal (blech) and 2) I just can’t do full meal before the run unless it’s later in the day. What is happy is this means a return to english muffin, cream cheese, and sausage for post-run breakfast! Yay! I may or may not continue to run 14 miles each weekend for forever so I can earn my second grain of the day. Other than that, no change in intake ratios. Curious to see how that works. Considering I do a fairly low volume of training compared to the average bear except the epic jaunts out on Saturdays, I’m not surprised.
Still working crazy hours. Trying to take time to get outside when I can and not just eat lunch in the office. It may not be dietician approved, but I have definitely been enjoying sit down meals with my Zliten. Today we went home for lunch and later took a little walk around the grounds outside. I keep saying hopefully next week things will settle down, but I should probably just dig in and count the days until vacation. I’m going to party like that mouse.
So, that should mean racing life is getting boring right? No way. I’m not giving up fall race madness for no crazy work schedule. Here is where I will be:
Azle Half, 1ok, 5k. Nov 12, Azle, TX
This is a little half marathon (which Zliten and I both got registered for 40 bucks – total, not each). I am going to try to race this one, and this will be Zliten’s first 10k! This may or may not be an excuse to hit up In N Out burger, as it’s hard to justify a 3.5 hour road trip just for that…
Warrior Dash, Mud Run, Nov 19, Austin, TX
Groupon, and coworkers have compelled me. I will be doing some ridiculous mileage that morning (18?) so I expect to hobble through the course and drown my aching legs with beer at the end and be a blob of worthless drunken runner putty by the end of the evening.
Turkey Trot, 5 miler Nov 24, Austin, TX
Tradition. There is nothing wrong with a 5 mile run before eating too much turkey. We’ll see what condition I’m in. It will either be a M tempo (9:30s) or I will race it and try to beat my PR.
Spicewood Vineyards Dec 3rd 10k and Half
Three reasons for this one: 1) It’s close 2) It’s hilly (yay hill training) 3) Wine tasting after (helllloooo). I expect to finish this one with probably my worst half marathon time ever. Definitely a training run. Zliten is doing the 10k (and I imagine will probably kill me after signing him up for 10k worth of hill work but hey, he agreed…)
The coolest thing? Zliten is running them all with me. No 2+ hour spectating for him!
After all that, it’s all serious business training for Zliten’s half and my full. Well, there’s Jamaica. And 3 weeks off work. But totally serious business when it’s run times.