Training for Twin Cities Marathon, October 9:
Monday: 10 total. Now that I switched to Monday night track last week, I stuck with it. This week I drove home after work, changed, and ran to Audubon park for 3x2 mile repeats with 800 active rest. 13:45, 13:55, 14:09. Only the last rep was within my pace range - now that I'm doing longer, slower intervals, I am really struggling to get the paces right! The funny thing is that the last rep was in the dark and I couldn't read my Garmin, so apparently I pace better by feel.These still feel way too easy.
Wednesday: 11 total with 9 at tempo: 7:04, 7:14, 7:08, 6:59, 7:06, 7:09, 7:05, 6:57, 7:03. Average pace of 7:05 - my best tempo yet. The temperatures have finally dropped to low or mid 80's in the morning, and it made a gigantic difference in my tempo run. I was relieved that it seems that much of my struggles were just due to constant high temperatures. This time, it was only 83F, and I could not explain to my body that I should slow down to 7:15. I felt like this effort was 7:25 - 7:30!
Thursday: 8 easy. Still lovely temperatures, even a slight breeze.
Friday: 8 easy at the crack of dawn before an early work seminar followed by the usual 9-hour work day. The worst!
Saturday: 16 miles of sun. Well, so much for cool temperatures. It was still nicer than it's been - maybe summer is finally on the way out - but I woke up late and didn't start my run until 9 am. It was hot (90F average for my run and a "feels like" temperature of 103F when I got home), full-sun, and kind of the worst because I also had terrible cramps. Still, I was easily able to complete 16 at 7:45 pace. Maybe this training is starting to click, because I thought that would have felt more difficult. Unfortunately, I got a sunburn, though. I guess I sweated through my sunblock.
Sunday: 7 easy.
Total: 60 miles.
This week was a big confidence-booster: every run felt great. The drop in temperatures made a huge impact on my paces, and helped me see that my fitness really is improving. My speedwork feels way too easy, even the ones I am running too fast (I'm trying to get them in range, it is just odd for me to run intervals at over 7 minute pace. I get the idea, but I can't translate it into results) and for the first time, the tempo felt easy. I am still worried about the long runs, though. I bet I bonk on race day. There is a world of difference between 16 miles and 26 miles, plus, all those little aspects of the 20 miler are missing: practice carrying gels, taking fuel, sizing up the blister situation. But I promised myself I'd follow this plan to the letter, and with the exception of one skipped day, one shortened tempo, and a few too-fast intervals, I'm doing just that.