45 Days to Go (Perfection!)
Date - Day - Scheduled Workout (Intervals within desired pace)
11/13/17 - M - MBW
11/14/17 - T - 2 mi @ WU + 6 x 1 mile @ T w/ 1 min RI @ WU + 4 x 200 @ R w/ 200 RI @ WU + 2 mi @ CD (10/10)
11/15/17 - W - 7 miles @ 7:54-8:28 min/mile
11/16/17 - R - 2 mile WU + 5 miles @ HM Tempo + 2 mile CD (5/5)
11/17/17 - F - 7 miles @ 7:54-8:28 min/mile
11/18/17 - Sat - 11 miles @ 7:54-8:28 min/mile + MBW
11/19/17 - Sun - 16 miles @ 7:35 min/mile (15/15)
11/20/17 - M - MBW
Total (training) mileage = 63.8 miles
Number of SOS intervals within pace = 30/30 (100%)
Monday
Scheduled for a MBW on Monday, but the Saturday MBW bothered my knee a touch. So I decided to take one MBW off and see if it might have been just an anomaly. G and I spent a great deal of time playing Wii Resort. We were a team on archery each holding one remote.
Tuesday
2 mile WU + 6 x 1 mile @ T w/ 1 min RI + 4 x 200m @ R w/ 200m RI + 2 mile CD
WC 38, 12 mph wind, night
T Pace = 6:33 min/mile
T Window = +/- 5 seconds (6:28-6:38)
R Pace = 5:41 min/mile (41 sec for 200m)
R Window = +/- 1 second (40.0-42.9 seconds)
The run went as expected:
T Pace = 6:31, 6:28, 6:28, 6:28, 6:29, 6:28
R Pace = 41.3, 42.7, 41.8, 42.9
If anything I pushed too hard throughout the run since at the end of 2, 3, 4, 5, and 6 I had to back off to just sneak it into the interval window. The HR average dropped over time throughout the workout as I kept getting stronger. The workout as a whole wasn't as easy as last weeks 3mi + 2x1 mi, but it was still doable.
Predicted TRIMP = 164
Actual TRIMP = 180
On to Thursday's workout which will be a real test for me (5 miles at HM Tempo with full hill experience).
Wednesday
WC 26, wind of 16-28mph, night. Average pace was 8:23 and HR of 133.
Thursday
3 mile WU + 5 miles @ HM Tempo + 3 mile CD
WC 32, no wind, night
Decided to try and maximize performance on this run. I went with shorts, singlet, and just some light gloves/arm sleeves. I was willing to tolerate the cold to maximize the flying. I also pulled out the race day shoes for another test run (Kinvara 8).
HM Tempo = 6:41 min/mile
HM Window = +/- 10 seconds (6:31-6:51)
I was nervous about this run. Would I actually be able to pull off a 6:41 min/mile for 5 consecutive miles with my normal hilly route?
HM Tempo = 6:45, 6:48, 6:40, 6:44, 6:33
Very solid run! Overall average pace 6:42. The average GAP (grade adjusted pace) was 6:38. Very happy with the performance. What was astonishing was the HR - 142, 148, 147, 149, 150. That's at or below Marathon Tempo historical (148-152). I think this is a by-product of going shorts/singlet in 32 degrees. But, I'll take it for sure. After the first couple miles I didn't feel like it was sustainable. But as the run progressed I kept getting stronger. VO2max estimate up to 58 which is the highest it has been since April (59). Likely another by product of the cold HR bonus. Regardless, a very solid run and right on track.
Predicted TRIMP = 150
Actual TRIMP = 155
Friday
Miserable weather day. WC of 31, rain, 10mph wind. Average pace of 8:44 with HR of 129. I had to squeeze this one in from arriving home from work and picking up Steph from her work. There were periods of some serious downpours. With the temps, it just made it miserable.
Saturday
Another early morning run. Steph had to leave for work by 7:15am. It was also predicted to be a wintery mix, so I wanted to get it done sooner rather than later. Got started at 5:17 am. It was WC of 29, ice pellets/rain/snow, 9-11 mph wind. Average pace 7:57 min/mile and HR of 132.
G is getting wild. She slams the bedroom door and in the process falls and hits her shoulder. She wells up and starts to cry. I ask her "what's wrong? Are you hurt?" The following is the sequence afterwards:
Me - "G, are you hurt?"
G - Mumble mumble
Me - "G, I can't understand you."
G - Mumble mumble
Me - "G, if you want me to know what you're saying you have to speak up and clearly."
G - "Whatcha" mumble
Me - "Huh?"
G - "Whatcha looking at?"
Me - "Wait, what did you say?"
G - "Whatcha looking at?"
Me - "Who says that?"
G - "Me, when I'm mad."
Bwhwhahahahaha! No worries, no permanent damage...
Sunday
46 days to go!
16 miles @ Long Run
WC of 12, 15 mph wind, sunny
This was a very tough run to dress appropriately for. It was an actual temp of 24 which requires a certain set of clothes. But the wind chill was 12 which requires a different set of clothes. The hard part was when I was in the wind it was cold. When I was not in the wind, then it was hot. Never really comfortable.
Long Run Pace = 7:35 min/mile
Long Run Window = +/- 10 seconds (7:25-7:45)
Long Run = 7:42, 7:38, 7:27, 7:38, 7:36, 7:35, 7:37, 7:36, 7:39, 7:34, 7:31, 7:31, 7:41, 7:30, 7:30
Another solid workout. It certainly wasn't easy and I could really feel that 11 miles from yesterday. But I was able to get through it. Took an E-Gel at mile 3.5 and 11. Overall average pace was 7:35, GAP was 7:30, HR of 138 (historical 138-142) and 15/15 intervals hit! A perfect interval week with 30/30 intervals within window. Solid!
Predicted TRIMP = 227
Actual TRIMP = 209
Weekly TRIMP Load Predicted = 825
Weekly TRIMP Load Actual = 855
Only 4 weeks of legit training left. Ready to attack these last 4 weeks in prep for Dopey. Feeling good about where I'm at. I have just passed my "Fitness" from the day prior to the October marathon. Funny enough, back in mid-October I predicted my "Fitness" would be back to pre-marathon levels on 11/19/17. I'd say I'm right on target.
Weight on Sunday morning = 162.4 lbs.
Down 5-7 pounds total from starting back on paying attention. Was suppose to be 162 by this weekend, but I guess I let some things slip. So goal for next weekend would be 162. That would be a huge success with Thanksgiving coming up.