Nearing taper time, and it's going to be a hectic final two weeks. As my mileage is winding down, the amount of work is going up! I suppose that'll help force the taper as I'm simply not going to have the time. Anyways...
This two week stretch was actually a very big challenge. Recovery from New Bedford went well, with my first workout probably coming a bit too soon. After that, however, I had my standard Saturday tempo and then followed that up with a thoroughly exhausting soup run. Oddly enough, I had absolutely nothing planned for that weekend, but it ended up being a crusher. For the Soup Run, I started off relatively easy with Neil and Danny with a 2m warm up. Danny had 20m @MP on his schedule and so Neil and accompanied him for seven miles at around 6:20/mile then (for some reason!) I joined Neil for his workout of 3x15min at MP w/5min "rest." The 15 minute segments averaged around 6:05/mile, and the "rest" was at 6:46/mile and 7:15/mile. Overall it was a 20.5 mile run averaging 6:30/mile. I was cooked!
The week that followed was hectic and uneventful, and essentially the semi-start of the taper. I still ran 105 miles for that week, but they seemed uneventful. The Frank Nealon 15k in Upton was a perfect effort on the perfect course though. I don't think I've been on rolling terrain quite enough this build up, and this course hit the sweet spot there. My legs weren't totally cooked, but I could feel that my slightly-harder-than-marathon-effort had the intended effect.
So...I'm almost there...
This two week stretch was actually a very big challenge. Recovery from New Bedford went well, with my first workout probably coming a bit too soon. After that, however, I had my standard Saturday tempo and then followed that up with a thoroughly exhausting soup run. Oddly enough, I had absolutely nothing planned for that weekend, but it ended up being a crusher. For the Soup Run, I started off relatively easy with Neil and Danny with a 2m warm up. Danny had 20m @MP on his schedule and so Neil and accompanied him for seven miles at around 6:20/mile then (for some reason!) I joined Neil for his workout of 3x15min at MP w/5min "rest." The 15 minute segments averaged around 6:05/mile, and the "rest" was at 6:46/mile and 7:15/mile. Overall it was a 20.5 mile run averaging 6:30/mile. I was cooked!
The week that followed was hectic and uneventful, and essentially the semi-start of the taper. I still ran 105 miles for that week, but they seemed uneventful. The Frank Nealon 15k in Upton was a perfect effort on the perfect course though. I don't think I've been on rolling terrain quite enough this build up, and this course hit the sweet spot there. My legs weren't totally cooked, but I could feel that my slightly-harder-than-marathon-effort had the intended effect.
So...I'm almost there...
check it out, check it out:
| 19-Mar | MLR Easy | 1:14:20 | 10 | AM: 10m commute at 7:26/mile. Some GI issues. Not sure why, felt ok other than that. | ||||
| Easy | 1:02:02 | 8.15 | PM: 8+ at 7:37/mile. Felt alright. | |||||
| 20-Mar | Easy | 1:00:33 | 8.07 | AM: 8+ at 7:30/mile. | ||||
| Harvard Track | 1:54:54 | 15 | PM: Commute home and to Harvard. 2m x 2/200x2. Pretty tough actually. | |||||
| 21-Mar | Easy | 1:03:46 | 8.18 | AM: Not that easy actually, really wiped. 8+ at 7:48/mile. | ||||
| Easy | 0:48:51 | 6.33 | PM: 6+ at 7:43/mile. | |||||
| 22-Mar | Easy | 0:52:53 | 8.15 | AM: 8+ at 7:38/mile. Meh. | ||||
| Easyish | 0:52:53 | 7.00 | PM: 7m at 7:33/mile. Skewed slower as I added on with Raleigh. | |||||
| 23-Mar | Easyish | 1:00:29 | 8.17 | AM: 8+ at 7:24/mile. Not that easy, not that hard. Lower legs seem to feel a little bitter if I go quicker than 7:30ish. | ||||
| Easy | 0:38:13 | 5.25 | PM: Slightly quicker 5m commute at 7:17/mile. | |||||
| 24-Mar | Tempo | 1:15:32 | 12.03 | AM: 10m tempo at around 6:0x pace. I could've gone the extra, but felt a little twingy in my left hamstring and right Achilles. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 25-Mar | Soup Run | 2:14:00 | 20.5 | AM: CSU Soup Run! 2m warm up, 7m at 95% MP, then 3 x 15min at MP w/5min quicker recovery. I never felt good, but managed to get through it. | ||||
| Off | 0:00:00 | 0 | PM: Got in a nap, I think. Unfortunately, I woke up to both hamstrings cramping up! | |||||
| 26-Mar | Easy | 1:03:31 | 8.35 | AM: 8+ commute at 7:36/mile. Felt alright actually. | ||||
| Easy | 0:50:10 | 6.32 | PM: 6m commute at 7:56/mile. | |||||
| 27-Mar | Easy | 1:02:40 | 8.22 | AM: 8+ at 7:37/mile. | ||||
| Skipped Track | 0:48:47 | 6.3 | PM: 6+ at 7:45/mile. Came home to Raleigh having had a rough afternoon so I missed track. | |||||
| 28-Mar | MLR wHills | 1:06:53 | 10.04 | AM: 10+ a bit quicker with the 4-hill route added in. Averaged 6:40/mile. | ||||
| Easy | 0:59:18 | 7.61 | PM: 7+ at 7:48/mile. | |||||
| 29-Mar | Easy | 1:04:37 | 8.15 | AM: 8+ at 7:56/mile. | ||||
| Easyish | 0:47:36 | 6.35 | PM: 6+ at 7:30/mile. Felt harder than it should have. | |||||
| 30-Mar | Easy | 1:02:57 | 8.12 | AM: 8+ at 7:45/mile. | ||||
| Easy | 0:39:11 | 5.22 | PM: Very easy 5m home at 7:30/mile. | |||||
| 31-Mar | Frank Nealon 15k GP | 0:55:16 | 9.35 | AM: Ran as a workout and averaged something like 5:55/mile on a very rolling course. Great prep. | ||||
| Warm up and Cool Down | 0:56:59 | 6.86 | AM: Total of just under 7m between warm up and cool down at whatever. | |||||
| 1-Apr | MLR w/Hills + Eli | 1:53:27 | 14.15 | AM: 14+ with the first 4m doing an Appleton & Sparks repeat before Me and Eli took Raleigh around Fresh Pond, then went exploring to get Eli to 10 total for the day. A fun exploratory run. | ||||
| Off | 0:00:00 | 0 | PM: Got in a nap! |
3/20 Splits:
11:46
11:45
34.2
33.1
Totals: 116.83 & 105.04
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