Total Runs: 5Total Mileage: 56.2
Total Time: 7:45:53
This was a challenging week. I hit my peak mileage for the marathon build and ended the Endurance/Lactate Threshold cycle. The only wrinkle came from the one thing I couldn't control, the weather. Tuesday and Wednesday brought snow and ice which pushed my training back on the treadmill. While not the end of the world, I would have preferred to do my Tuesday lactate threshold workout on the road. The ice did not melt until Sunday which made Friday's 12 miler a challenge. Given the black ice on the W&OD, I could never maintain a consistent pace or stride. While I still hit my goal mileage and nailed my workouts, I feel that the quality was lacking.
Sunday was my second 20 mile run in three weeks. The weather was looking great and I left around 11 AM after my usual pre-run breakfast. Despite a GI stop at mile 4, I felt solid and settled into 7:55/8:05 pace. After about two hours, I slowly started to overheat. The temperature had risen almost 10 degrees since I started and my tights, baselayer, and long sleeve were way more than I needed. I slowed down the last couple miles and stopped for water to rehydrate. I made it home fine and quickly downed my recovery drink and 32 oz. of Gatorade Endurance. It was a solid long run but I wish I'd dressed better for the conditions. Another lesson learned at the end of solid week of training.
| Monday | 01/26/09 | Off | |||
| Tuesday | 01/27/09 | 6 Miles w/ 6x100m Strides. Did this on the treadmill due to weather. Felt ok the whole way cruising at 8:00 pace with strides at 6:15 pace. | 0:52:28 | 6.2 | |
| Wednesday | 01/28/09 | 12 Miles w/ 7 Miles @ half marathon pace. Did this on the treadmill due to weather. Ran threshold at 6:50 pace with HR at 165-171. Started to bonk and had some GI issues towards the end requiring two quick stops. Overall, I was wasted after this workout. | 1:36:18 | 12.0 | |
| Thursday | 01/29/09 | Off | |||
| Friday | 01/30/09 | Easy Medium Distance Run. Did this on the W&OD in trail shoes. Very icey and difficult to get into a consistent pace. Hard run. | 1:42:57 | 12.0 | |
| Saturday | 01/31/09 | Recovery Run on the treadmill. Kept things steady and easy at 8:20 pace. Felt OK. | 0:49:43 | 6.0 | |
| Sunday | 02/01/09 | Long Run on W&OD. Overdressed and the temp went up into the 50s. Felt great going out, had a quick GI stop at mile 4, and held 8:00s/7:50s until last couple miles. | 2:44:27 | 20.0 | |
| Week 14 Totals | 7:45:53 | 56.2 | |||
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