Rest day on the plan. Suuper nice out so I was gonna ride with jszat. There's stuff I want to make sure I do later this week, so I decided to nix the ride and be home helping the Mrs. Turned out to be a great decision...b/c I was around she was able to head to my son's school and hear him do announcements today. Not a huge deal anymore, but Denise enjoyed getting a chance and was appreciated.
So, count this as a random act of husband-ness and fatherhood. Got some much-needed husband points in the bank for my next wacked out early morning key/garage door/GD knows what else fiasco that wakes up the entire house. ;) Husband-points are about all I can hope for anyway for the next 4.2 weeks (not that I'm counting or anything). BA-DUM BUMP. Easy ladies, juuuust kidding.
1/2 mary thoughts. I have a "goal" of 1:40, which is about a 7:38 pace. I honestly don't know if it's realistic. I'm fairly certain through 10 I can maintain a pace in that area. After that, I'm not sure. As background, I ran a 1:47 last year, though it was an epic battle and way outside my norm at the time. I ran hundreds of miles this winter with this race in mind. About 10-weeks ago I realized I was running a lot, but nothing was changing. I needed help. Hired TH3-FRB (Joel) here on BT to assist me in prepping for the race. At that time, I desperately wanted someting in the 1:30s. He put some fantastic plans together for the 10-weeks and taught me a ton about different running drills, workouts, speed, intervals, tempo, LSD, etc. Nothing I haven't read here and there, but someone putting it together personalized for you is a huge benefit.
I was rocking that plan through tough weather conditions. Unfortunately, it sorta unraveled a bit near the end with a vacation and my wife's hysterectomy. I missed probably 2 very key long runs. I've got the distance without a problem...it's maintaining a pace for that distance that will be tough. I feel I could rock a 10K or perhaps a 15K with the fitness I have. I don't think I gave Joel enough time to extend my fitness past that, and I missed too many of his KEY workouts. Long runs aren't stong negative splits...they're good, solid runs until a burnout around 9 or 10 miles, and then an epic shuffle/painful heavy legged run into the finish.
So, given the above, I'm gonna be satisfied with beating the 1:47. REALLY want to approach 1:40 as an ultimate goal. Sub 1:40 would be epic but highly unlikely.
Some questions for the gurus...
-I wear the fuel belt, right? Do you fast mary folks wear your fuel belt on those races?
-Since I feel weak on my ability to do a negative split, should I bank some faster early miles and hope for an epic struggle that works out, or do what Joel suggests, and work toward a negative split by starting slow?
-What do you peeps eat for breakfast in the AM?
-I find gels make me very thirsty. Otherwise I don't know if I feel much difference one way or another when I use them. They do not cause GI issues, just thirst. Joel is advocating many gels throughout the race. Do you peeps agree or does everyone get thirsty like that? Do you notice something when you take them, or is it just a maintenance thing?
Thanks all for reading...
Spin class. Still gorgeous out...tough decision, but it would've been an excessive amount of farting around otherwise.
6 x 1200 at "goal race pace" interval session. I wasn't sure at the time what Joel and feels is my goal pace (since learned 7:40) so I just went out there and tried to be smooth and work through each interval. Big winds again made stretches easy, and the final kick a b@$ch. 2 min. walking between each.
warm-up run 0.405 miles at 8:26 pace
1 4:58 0.749 miles 6:44 pace
2 5:16 0.801 miles 6:35 pace
3 5:28 0.807 miles 6:46 pace
4 5:26 0.807 miles 6:43 pace
5 5:24 0.807 miles 6:42 pace
6 5:31 0.812 miles 6:48 pace
1:50 0.261 miles at 7:05 cool down back to the gym.
Probably worked too hard on these compared to the plan, but it was fun, and that's why we're here, right?
And besides, someday I hope to run <7, and running <7 is one way to run <7, right?
Cha chinnnggg. First outdoor ride of '07. What a freakin' blast. I love my bike! Needs a better engine though.
My wife casually mentioned that I should go on a ride while the kids were occupied. I was like superman, tearing off my shat and revealing my biking stuff. I think I was out the door in <10-minutes. ;)
FIERCE headwind on the way out paved the way for a bunch of 30+ action on the way back! Yum Yum.
Legs felt pretty good for the first ride. Hills were a bit tough, so I think I"m gonna immediately focus on hill routes this spring.
The kids had a class at the health club so I had some time. Wanted to run again after yesterday's suffering...not sure why. I guess to see if my legs would warm up. Felt like azz the first mile, but looked down and was at 7:55. So, I turned on the jets (not that I have jets, but you knw what I mean) and did my best. Felt hard but nothing epic. Didn't have the HR strap with me.
Nice to be in shorts and have it light out also. Good weather this morning.
Misc. chest, back, and biceps.
225x1 on bench. Second one wouldn't even move off my chest.
The long run! Finally got 'r dun this week. This was sort of an epic sufferfest but happy to have been able to sustain this pace. Run 10/walk :30 for a lot of the second half of the run. Just hurtin' too bad. But, if I can come in at this avg. pace doing that, wtf, I'm ok with that.
7.17 miles, 57:48, 8:03 161 HR. AT this point, I made it a mission to break 2 hours for this run. I knew it would be tough given how I was feeling. As you can see, I BARELY made it.
Second split 1:01:56 7.194 miles 8:36 pace 170 hr.
Back to the MD yesterday. Denise still not able to eat and then process food comfortably. He looked, and everything is a-ok, so it's just her digestive system adjusting.
Some more yummy chicken breasts wrapped in bacon courtesy of jszat last night. mmmm mmmm gooood.
Good swim. I know, pick yourselves up off the floor in shock. I was supposed to run but storms forced me inside. Took a peek at the treadmill, and after the waves of nausea subsided I decided to swim instead.
(of course, the pounding all-night rain stopped within 5-minutes of that decision being made)
Felt good to be in the water.
10 x 100
5 2:26 catch-up drill
Lift after swimming. Did some core stuff that Denise taught me. Bench 225x1. Felt the layoff on the bench.
Denise is improving, thank God and thanks to your prayers. I cannot thank all of you enough one more time for your thoughts and well-wishes.
Able to move around better and get out and drive for a short bit yesterday. Had a FANTASTIC dinner thanks to the jszat family last evening. That put us over the hump and I think things are gonna ramp up from here. Feels good to have some optimisim.
Selfish note...felt good to be in the gym too. Man, when I don't get in good work-outs, I just have an underlying crabby-ness that will not subside.
Long run not happenin' today due to deluge of rain. So, I went out and did this. Tried to be "faster" but also stay smooth and relaxed. Worked well. Very focking wet and uncomfortable. I've said it before and I'll say it again, -10 with minimal wind is more comfortable than most damp chilly spring runs. Certainly the case today with the rain and wind.
Forgot the HR strap as I was getting ready. Long run still on deck for tomorrow or Friday.
Denise went to bed feeling shatty and slept like a rock. A whole new person this morning. YEA!!!! I/we've been waiting for this...sorta the breakthrough day in her recovery that we'd hoped for. Obviously it's early in the day and perhaps I'm being a bit optimistic. Thanks again for all your thoughts and offers of assistance from the local BT peeps. That is amazing that people I've barely met have come through with offers of assistance and other stuff. Cool. I hope I can repay the favor somehow.
Big props to jszat, who has helped me immesnely fitness-wise over the year, came through with some chicken and pasta salads from V.Richards, a local highly regarded deli/high-end grocery store around here. Thanks man, you're the best. Coming at a good time as the cupboards were starting to get bare.
Denise is gonna attempt to pick up the kids from school today, which is a step toward recovery. I'm still gonna do the rest of the PM activities, but that's a start.