Monday, July 29, 2013

Steamtown Training week 8

Week 8. I have 11 weeks until Steamtown! This is both awesome and terrifying. I made the executive decision this week to do a long run of whatever distance feels like a balance between comfortable and challenging, with a focus on increasing mileage toward the end, of course. My training plan has me doing a million 20 milers, which is kind of ridiculous to me. I'm sure other people can bang that out, no problem, but I'm not one of those people. This isn't a case of self-doubt, it's self-preservation. I'm going to slowly but surely increase my long run length like I have my last 2 training cycles. This is probably totally damaging to Operation BQ, but I want to come out the other side of this uninjured and happy. So. The plan this week actually had me at 16 miles, which was surprisingly doable, but next week it jumps to 20... oof.

And let's talk about this long run. Nick and I had a really good talk about my tendency to self-sabotage by overthinking. I ran 14 miles a few weeks into training, no problem, then my next long run killed me and it convinced me that I was overtraining, so that's when I became all about lower mileage and tweaking long runs. Marathon training is supposed to be challenging, mentally and physically, and I was letting a little mental challenge throw me off completely. Our talk motivated me to try and look more positively at my long run this week. I originally set out for 13 miles, because that would be longer than my last long run, but when I got to the turn around point (6.5 mi), I decided to just keep going, and aim for the 16 miles that were on the schedule. When I turned around at mile 8, I had a little doubt that I could keep chugging another 8 miles, but I did it. Average pace: 8:42. That's a full 20 seconds faster per mile than Richmond. Even more encouraging was that my last 5 miles were: 8:31, 8:33, 8:42, 8:34, 8:28. I didn't fade! Hallelujah!

Long run minutiae: had way too much Ethiopian food the night before, and lots of water. Slept ~10 hours. Breakfast at 10am was eggs and banana bread. Had lots of water, 1.5 pumpkin muffins, and some fake larabar stuff before running (felt a little full when I started running). Carried Gatorade, and had Gu/Honey Stinger at mile 5, 10, and 13. ~85 degrees when I started at 4:45 but it cooled off and was overcast most of the rest of the run.

Other happy news- I got new shoes! They are the Mizuno Wave Ronin 3 and they were on super duper sale at Running Warehouse. I wanted a pair of lighter shoes that I use less frequently for speedwork, and these fit the bill. They are not flashy, or even cute, but they are comfortable. I don't know if it's just how I had them tied, but they were a tiny bit loose around the heel the first time I wore them. They don't feel quite as snug/come up as high on my heel as other Mizunos. Other than that, they were winners. I wore them on my tempo run, and while I cannot say that I flew through the miles any more easily, my footwear was at least not an issue.
Pretty! Not. Function > Form, this time.

Interesting waffle-y sole

Victories: eight minutes, forty-two seconds for sixteen miles. I am on top of the world.
Failures: So I like the treadmill. Who are you, the treadmill police? Leave me alone with my electric best friend.

Monday: HIIT which left me very sore, plus abs and arms
Tuesday: 5.35 on the tmill- start @ 6.5, up by 0.1 each mile till done. 49 min
Wednesday: 27 miles biking @ 16 mph including a few stops
Thursday: tmill tempo. 1 @ 6.1, 5.1 @ 7.6, 1 @ 6.6 plus c/d. 7.35 in 1:02
Friday: tmill- 5.45 in 52 min- 5.2 @ 6.5 plus c/d. No speed step up because it was before 6am. And running fast early is wrong.
Saturday: off- "hiking" Maryland's highest point (Backbone Mountain) and Pennsylvania's highest point (Mt. Davis) with Nick. Not much actual hiking, just a couple miles.
Sunday: 16 miles @ 8:42

Totals: 1 x HIIT, 27 mi biking, lots of hiking, 34.15 miles running

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