CIM Training – Week 11
I completed my workouts this week and managed to hit goal pace for each one. I’m happy about that but feel like I’d be happier if I didn’t have to work so hard to meet those goals. I felt “off” all week – like I was sleep-running most of the time. I tried getting more sleep each night. I think that helped but I don’t think it was enough. I’m really hoping I’ll feel more rested after the three day weekend. Otherwise, I’m super excited about running my favorite race – the New York City Marathon – next month!
The Details
My plan had three workouts for me this week: 6 x 1 mile @ half marathon pace, 8 miles at goal marathon pace (GMP), and an 18 mile long run. For the first time in a while, I hit my goal pace for each workout. I ran to work on two days to get the miles in. Going forward, I think I’ll run-commute for the mid-week GMP workout in order to get 14-16 miles in before work.
Heath-wise, I was also very tired. I dealt with some muscle soreness early in the week and blisters on my left foot from dancing at a friend’s wedding on Saturday night. I spent a little time on the foam roller and the blisters healed by Thursday. My left knee continued to hurt on some runs. But the weather was fantastic! Low 50s most days and no rain.
Intervals (6 x 1 mile @ goal half marathon pace w/400m jog recoveries). [Log Details]
I took two Tylenol PMs the day before this workout. I slept all day and all night. I probably got something like 14 hours of sleep! The medicine hadn’t quite worn off by the time I started my workout and I felt a bit loopy for most of it. Still my legs felt good and my blisters didn’t bother me. All six repetitions felt pretty comfortable. It was much cooler but I’m guessing I was right about sleep – I wasn’t recovering enough to hit my goal paces during these workouts.
Goal half marathon pace miles: 7:25, 7:30, 7:22, 7:25, 7:22, 7:27. Average was 7:25.
Tempo Run (8 miles @ goal marathon pace). [Log Details]
After Monday’s successful run, I decided maybe inadequate sleep really was sabotaging my workouts. So, when the clock struck 10pm on Tuesday night, I hurried off to bed.
On Wednesday, I got up at about 5am – so almost 7 hours of sleep. I felt pretty good on the warmup – but not great. The first two miles were flat and felt pretty comfortable. The third mile was into the wind on the Mount Vernon Trail and I started to struggle a bit. But, surprisingly, the fourth mile was a bit faster than GMP. I wanted to make sure I didn’t blow the workout and coasted a bit during the fifth mile. Plus, it was on the 14th Street Bridge where the wind is pretty turbulent. The last three miles were on Hains Point. I was working hard to maintain pace but felt confident I could for the rest of the workout.
Marathon pace miles: 7:36, 7:40, 7:41, 7:30, 7;47, 7:33, 7:38, and 7:36. Average was 7:38.
Long Run (18 miles). [Log Details]
My plan was to run the first half of this run by myself, and then join three friends from my running club for the second half. My solo run would be a hilly 3.5 miles on Military Road in Virginia and down the Capital Crescent Trail in Washington, DC. The run with my friends would be a loops through Hains Point.
I felt a little off all week but I felt pretty good during the hilly section of the route. I hit the Capital Crescent and was still running strong. I looked at the time and got a little worried about timing. I thought I was going to be late meeting my friends. I sped up a little and managed to meet up with my friends only about 5 minutes late. My pace overall was about 8:35 at that point. I was a little afraid I wouldn’t hit goal pace but we were running strong. It was just great running with them again.
Overall pace: 8:26.
Other Running-Related Activities
Future Races. I booked my flight for CIM. I decided to spend two nights in Sacramento but then head to San Francisco for three days after the race. Shockingly, I’ve never been to San Fran!
I’m anxiously awaiting an email from the New York City Road Runners about our bib numbers. I saw a comment from them on Facebook that we’ll get it on October 16th – next Friday. I also saw an email about certain subway stops being closed on race day. That’s going to be a pain. Currently, I’m thinking I’ll try for 3:45:00 (8:36 pace) and run with the female masters runners trying to qualify for Boston. Assuming the standards stay the same – which is a big assumption – that would put me 10 minutes under my Boston Marathon qualifying standard for 2017 since I’ll be 45 years old by then.
I also started thinking about spring marathons. It seems early but since races fill up so quickly, I thought I should figure out my plan. I’m in for the Boston Marathon, but am not sure I want to make it my goal race. I’m also thinking of Pittsburgh (May 1st), Sugarloaf (May 15th), San Diego (June 5th), and Steamboat (June 5th).
Runner Rankings. One of the seasonal regional runner rankings came out. This one was for the summer and I squeaked through and made 20th in my age group.
Song of the Week. “The Sign,” Ace of Base. This pop-tastic song came on during one of my easy runs.
The Week Ahead
Starting next week, I’ll be running just under 80 miles/week. The threshold workout will be 3 x 2 mile @ goal half marathon pace. I get a reprieve from the mid-week 8 miles @ GMP workout and will do a progression run instead. However, I’ll end the week with my first 20 miler with 10 miles @ MP.
Inspiration. “When your legs get tired, run with your heart.” – Unknown
