I had a pretty good week of training, logging 82.27 miles and ending the week with an excellent long run of 22 miles. Something was telling me it was time for a 20+ miler and I'm glad I was able to get in the long run. I feel like the table is getting set for a good Columbus Marathon.
PM: 5.25 miles easy
AM: 9 miles at 7:21 pace
AM: 9-mile track workout
As part of my new 3-week speedwork cycle, I ran 2x3200 (2 miles) at 11:58 and 11:58 (such consistency!) with 800-meter recoveries between each. Then I ran one 1600 at 5:56--just because I felt like it. Overall, this was an excellent workout. I wasn't sure I could log two consecutive 3200s in under 12 minutes, but I did. Next week--again, as part of the 3-week speedwork cycle--I will go for 3x1600 at my "balls to the wall" pace, which is around 5:40 or better.
AM: 9 miles at 7:13 pace
Probably went a little too fast between two key workouts.
AM: 9.5-mile tempo run (7 miles at tempo pace)
I accomplished my goal of 7 miles at tempo pace as part of my build-up to a 10-mile tempo run two weeks prior to the Columbus Marathon. Even as I ran on a somewhat hilly course (flat courses are hard to come by in Chagrin Falls), I wasn't thrilled with my splits: 1) 8:06 (warm-up), 2) 6:24, 3) 6:19, 4) 6:22, 5) 6:27, 6) 6:23, 7) 6:33, 8) 6:25, 9) 7:42 (cool-down), 9.5) 3:57. I need to be hitting basically every split in under 6:20. Next week I go up to 7.5 miles at tempo pace.
PM: 7.25 miles easy in South Chagrin Reservation
Total miles for day: 16.75
AM: 11.27 miles easy in South Chagrin Reservation
Ran with Tim C., John L., John S. and Rich H. I took it easy because I wanted to be fresh for the next day's 22 miler; plus, we had a doctor's appointment to make and I was short of time.
AM: 22 miles in Solon with the Southeast Running Club
Yours truly chugging some Red Bull after logging a 4-mile warm-up for my Sunday long run of 22 miles on the streets of Solon and Bentleyville, Ohio. Maybe it was just a good day for me, but I noted less achiness (glucosamine/MSM) and more energy (Red Bull?) in logging my 22-mile run in 2:44. I could have easily run 10 more miles. Photo courtesy of Frank D.
Before this long run, I downed two glocosamine/MSM capsules (in addition to eating a bagel and drinking some coffee). Then after my 4-mile warm-up, I downed a Red Bull and two e-caps. During the run, I took two gels and two more e-caps. Maybe because of what I took or maybe just because it was my day, but this may have been my strongest-ever 22+ miler. I covered 22 miles in 2:44:20, which is 7:28 pace, which is only about 45 seconds off my marathon pace--perfect for a long run. This was close to easy for me. At no point did I feel achy and fatigued. I could have run many more miles.
Total miles for week: 82.27
For the coming week, I have a few goals:
1) 75+ total miles
2) Hit 5:40 or better for each of my 1600s on Wednesday
3) High-quality 7.5-mile tempo run on Friday
4) 18-mile long run on Sunday
On Labor Day, I plan to run the Aurora 5K and will shoot for a new 5K PR of better than 18 minutes. This will not be easy. That's better than 6-minute pace. I averaged 6-minute pace at the Blossom Time 5.25 miler, so I think a 5K of better than 18 minutes is doable. We'll see. It's past time for me to set a new 5K PR. The last 5K I ran was four years ago and I'm a different, albeit stronger and faster, runner now than then. I don't want my running resume to be "stained" by a 19:03 5K PR. I'm ready for a better time.
Aren't we all?
Onward and upward!