In those three weeks I've had mileage of 52.27, 42.82, and 50.48, and I've also had nine days of 10+ miles. But I'm still waiting for a long run of more than 14 miles (I ran an ugly 14 on 9/3 as noted below). And really, I think that I need to have two 18+ runs and at least one 20+ run before I'm confident in my endurance, let alone speed.
From 8/14 to 9/1 I ran 19 days in a row. I think rest is important, but I'm also starting to mess around with recovery miles instead of days off - and I'm curious to see the result. After a hard race effort, I don't mind a day off, but an easy 2-4 miles could be a more effective way for me to both recover and build my long term endurance. Junk miles? Maybe...but in order to make some significant strides in my fitness, I'm willing to give it a try in the hopes that after a year or two the cumulative miles will have been worth it...we'll see how that works.
Onto the data!
| Sunday | 26-Aug | 14.0 | 16.0 | Long Run w/12m at MP | 0:07:52 | 13.1 | Battle Road trail. My legs/back did not feel good at any point on the run, but I'm happy I was able to struggle through and get in the miles. | |||||||
| Monday | 27-Aug | - | - | Rest | 0:07:41 | 5.06 | A relaxed run, not too hard. No ibuprofin and the shins felt fine up until the last half mile or so. Did single leg lunges after and light stretching. | |||||||
| Tuesday | 28-Aug | 6.0 | 8.0 | Intervals | 0:07:46 | 10.55 | 800/1000x4/magic 800 - tried staying with the pack on the first two intervals and man did that hurt me for the last three 1000's. I stuck it out though and held a respectable pace. | |||||||
| Wednesday | 29-Aug | 4.0 | 7.0 | Moderate Pace | 0:07:35 | 5.17 | Lots of miles lately and my legs weren't ready for more than this. Felt pretty good on the run though, and the temps were perfect. | |||||||
| Thursday | 30-Aug | 7.0 | 10.0 | Hills/Fresh Pond/MLR | 10.31 | Ten hill repeats on heartbreak. | ||||||||
| Friday | 31-Aug | 11.0 | 11.0 | Medium Long Run | 0:07:49 | 4.01 | An easy 4 in Plympton after a day of golfing. | |||||||
| Saturday | 1-Sep | 7.0 | 8.0 | Moderate pace w/10 100m strides | 4.07 | Did an easy warm up then went hard for 1 mile on the track (5:23 again, no new PR). Finished up with a moderate 400 and 200. Also played a bit of tennis for some CT. | ||||||||
| Sunday | 2-Sep | 14.0 | 17.0 | Long Run | 0 | This would have been my 20th consecutive day running…reluctantly took a rest day. | ||||||||
| Monday | 3-Sep | - | - | Rest | 0:08:20 | 14 | Went out easy from home toward the three hill route. After hitting Centre St, I took a right on Comm ave until the Johnny Kelly statue and then turned around to hit the hills. Hit the big hill on Washington Street as well. With a little over two miles to go, I was feeling extremely dehydrated. The last two miles were painful. | |||||||
| Tuesday | 4-Sep | 6.0 | 8.0 | Intervals | 10.32 | 800/1200/1000/800/600/400/M800 - unbeleivably humid. Killer workout. | ||||||||
| Wednesday | 5-Sep | 12.0 | 15.0 | Medium Long Run | 0:07:36 | 7.02 | My back was really hurting all day long. I went out initially to try for 4, but wasn't feeling much of a pinch, and ended up going for a little bit more than expected. The back was still sore afterward, but didn't bother me during the run. | |||||||
| Thursday | 6-Sep | 6.0 | 6.0 | Recovery | 10.02 | Eight hill repeats on heartbreak. | ||||||||
| Friday | 7-Sep | 12.0 | 12.0 | w/7m at HM pace | 0:07:30 | 1.46 | Quick jog to go play some tennis. | |||||||
| Saturday | 8-Sep | - | 5.0 | Recovery | 0 | Day off prior to tomorrow's triathlon. | ||||||||
| Sunday | 9-Sep | 1.5 | 1.5 | Call to Honor Triathlon | 0:06:15 | 1.47 | .25 swim/10m bike/1.5 run | |||||||
| Monday | 10-Sep | 6.0 | 8.0 | Recovery | 0:07:47 | 10.03 | First 2m with Raleigh, then finished the next 8m at something close to a 7:30 pace. It's fairly clear that heat & humidity hurts me since tonight was perfect weather and I felt great. | |||||||
| Tuesday | 11-Sep | 8.0 | 10.0 | Intervals | 10.01 | 800/900x4/M800 - A pretty darn good workout. The 900 was 1 lap hard, 100m at marathon pace, then 1 lap hard: a really fun workout. Interesting feeling trying to restablish a hard pace after a 100m slowdown that was still moving. | ||||||||
| Wednesday | 12-Sep | 6.0 | 8.0 | Medium Long Run | 0 | Rest. | ||||||||
| Thursday | 13-Sep | - | - | Pre-RTB Stuff | 0:07:55 | 1.02 | Easy short jog to loosen up the legs. | |||||||
| Friday | 14-Sep | 9.0 | 9.0 | RTB | 0:07:50 | 20.48 | 9m under a hot sun, then 11.5 at night - both runs were about 7:50 pace but felt harder than that. | |||||||
| Saturday | 15-Sep | 14.0 | 14.0 | RTB | 0:07:45 | 7.47 | Final leg of RTB was 6.5, and went alright. Went for a short jog when I got home to drop off the van and loosen up a bit. Felt surprisingly good, but obviously tired. | |||||||
I'm not sure how to handle the RTB mileage in the grand scheme of marathon training...it obviously counts, but it's not quite the same as a Sunday morning 20-miler. And that's what I need to put on the schedule somewhere between the weekend races, and weekly workouts.
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