63 Days to Go (Ch..ch...Changes!)
Date - Day - Scheduled Workouts (Intervals within desired pace)
4/9/18 - M - OFF
4/10/18 - T - MCR Stage 1C + 4 miles @ EA (9:11 min/mile) + FTP Builder W5D1
4/11/18 - W - 7 miles @ EB (8:33 min/mile)
4/12/18 - R - 10 miles @ LR (7:25 min/mile) *8/9 intervals hit
4/13/18 - F - 7 miles @ EB (8:33 min/mile)
4/14/18 - Sat - 7 miles @ EB (8:33 min/mile)
4/15/18 - Sun - FTP Builder W5D4
Running duration = 4:46 hours
Running mileage = 35.1 miles
Indoor Virtual Biking duration = 2:03 hours
Indoor Virtual Biking mileage = 41.1 miles
Total (training) duration = 6:50 hours
Total (training) mileage = 76.2 miles
Number of running SOS intervals within pace = 8/9 (89%)
Monday
Nothing to note.
Tuesday
McMillan Core Routine Stage 1C.
Front Plank - 3 x 45 sec w/ 45 sec rest
Side Plank - 3 x 45 sec w/ 45 sec rest
Leg Lowering - 20 reps
Metronome - 15 reps
Sit-up with a Twist - 25 reps
Jane Fonda - 25 reps
I Run Fast - 1 set both legs
Running was 4 miles in 33:25 (8:07 min/mile)
Biking was 20 miles in 1:00:24
Wednesday
Running was 7 miles in 57:21 (8:11 min/mile)
Thursday
Took the day off to meet the developer. Today was finally the day that I would actually try to hit a set pace. Originally this run was scheduled for Saturday. But Friday called for lighting storms, Saturday called for 27 mph sustained wind/rain, and Sunday called for ice/5-8 inch snow. So, it became obvious the only way to get this first paced run was to do it on Thursday. The rest of the weekend was likely to be a hodgepodge.
My new LR pace is a 7:25 min/mile for the upcoming plan (based on a 2:58 marathon). Let's be honest, I had no idea whether this was going to be possible. I've spent the last five weeks running mostly between an 8:00-9:00 min/mile. Now, I needed to test out a 7:25 pace. I decided to add two runs at LR pace leading into the actual training plan to make sure everything was progressing appropriately. Per Daniels, he counts the LR as part of the "easy pacing". So this isn't a violation of his recovery methodology.
So about the run.... Yea, I think I had some pent up energy. First mile was in ~7:30 (GPS wasn't locked in until mid-way through the first mile). Second mile was a great feeling. I could tell I was going too fast. I thought maybe 7:15ish. When I saw the split, 6:55, I knew I was pushing WAY too hard. So I pulled back. I decided I couldn't run by effort and needed to pay attention because I wasn't going to be able to trust myself yet. After that, I got back on track - 7:22, 7:19, 7:23, 7:33. It was not feeling very easy though. Definitely rusty. I decided after mile 7 that instead of the normal 10 mile route (with another 3 mile hill route), I had to stick with 3 miles on the flat route. It was going to be the only way I could maintain pace. From there - 7:23, 7:34, 7:20, and 7:35. That last one was tough to get into range, but I got it there.
The HR was a bit high for a LR. I was at 145 when historical is 138-142. So probably a touch too fast for current fitness. But still below Marathon Tempo HR (148-152). I'm not going to complain though. I survived the first paced run without much of an issue. I hit 8/9 paces in window and an average pace of 7:25 (with goal of 7:25). Yea, I'm on the right path.
Friday
Sore sore sore. That long run took a lot out of me. The run was stiff and sore, so I dialed it back. I also realized mid-run that it's been quite some time since I've run on the day after a long run. So it wasn't at surprising how unprepared I was to run on a post-LR day. Thankfully, I got just enough of a break to get the run in. Never had lightning, but it was still forecasted. In total, 7 miles in 1:01 (8:45 pace) with HR of 133.
Saturday
Was fully expecting a wintry mix + wind when I woke up Saturday. But thankfully was given another break in the weather. The 27mph+ sustained wind was present, but I can deal with that. I just took it nice and easy. Just thankful to run. In total, 7 miles in 59:55 (8:33 min/mile) with HR of 133. I also included strides for the first time since coming back. Felt nice to run really fast. Still sore from Thursday, but made it through it.
Steph was stripping the bath tub paint job the previous owners put it. It's been botched for years, but Steph was finally motivated to tackle the job because of getting ready to sell. Well, despite my insistence she did not wear eye wear protection. She flicked some paint stripper/paint residue in her eye. It hurt some. She was really nervous so we headed to the ER. Thankfully all was good. Lesson learned. Wear eye protection when working with dangerous chemicals.
Sunday
The weather finally turned to treacherous here. I was not going to be able to get in the run portion of the double day. The ice/snow made that impossible. So off to the bike I went. In total, 21 miles in 1:03.