Goal race: Three Sisters Marathon, June 9th
Goals: C = < 3:30 (BQ), B = <3:10 (BQ-20mins.), A = < 3:00
Week of 02/12 - 02/18
Sun, 02/12: 16 miles with SBUX crew. Garmin F'ed up at 12 miles, so don't have overall average pace. Splits through 11 miles were 8:07, 7:30, 7:33, 7:43, 7:49, 7:45, 7:45, 7:34, 7:16, 7:21, 7:20.
Mon, 02/13: usual day off running.
Tue, 02/14: Duniway track. 2 mile warmup, strides. 3 miles alternating 400m in :86-:87 with 200m in :50-:51 (18:53 total). 2 mile cooldown. Day's total = 8 miles.
Wed, 02/15: Fulton run. 6 mile recovery (?) run - 7:57, 7:39, 7:23, 7:20, 7:01, 6:56 (7:23/mi. avg.)
Thu, 02/16: SBUX run. 8 mile recovery (?) run - 8:08, 7:36, 7:23, 7:08, 7:05, 7:13, 6:53, 6:25 (7:16/mi. avg.)
Fri, 02/17: Treadmill run. 5.5 mile recovery (!) run - started off at 7.8mph, finished up at 8.0 mph.
Sat, 02/18: Couples Classic 5k - Eugene, OR. 18:49 (32nd OA, 3rd AG). Splits 5:50, 5:54, 6:16 (?), :48.
Something was up with either the course length or the placement of the mile markers. There is NO WAY I faded from a 5:54 2nd mile to a 6:16 3rd mile. I felt good and have been running long enough to know I wasn't fading that much, if at all. After going through two miles under six-minute pace, I felt confident I could finish up in 18:37 or better. I was "shocked" when I saw the finish clock ticking toward 18:50!
2 mile warmup & cooldown. Day's total = ~8 miles.
Weekly total = 51.5 miles.
Weights/core on Mon, Tue, Wed, Thu.
Both Wednesday's and Thursday's runs turned into progression runs of sorts, instead of actual recovery runs. I was able to handle the pace and workload okay, but need to be smarter about dialing back the intensity a bit on these days so that I'm really recovering.
Have a great week, everyone!
Tim