Weeks in Review: 9/22-9/28 and 9/29-10/5

So this is going to be a 2 for 1 post… I was sick last week and didn’t have the energy or focus to blog properly (or train properly for that matter).  So I’m going to do the last 2 weeks in review rather than just 1.

My plan for Week  9 of the 18 week training plan:

  • Sunday: Easy 10 miles AM/ Upper Body Lifts PM
  • Monday: 6 X 800 workout AM/Lower Body Lifts PM
  • Tuesday: Easy 10 Miles/Upper Body Lifts PM
  • Wednesday: 45 minute Tempo Run/Lower Body Lifts PM
  • Thursday: Easy 10 miles
  • Friday:  Practice Half Marathon
  • Saturday: Easy 5-10 miles

And my plan for Week 10 of the 18 week training plan:

  • Sunday: Easy 10 miles AM/ Upper Body Lifts PM
  • Monday: 6 X hill workout AM/Lower Body Lifts PM
  • Tuesday: Easy 10 Miles/Upper Body Lifts PM
  • Wednesday: 45-50 minute Tempo Run/Lower Body Lifts PM
  • Thursday: Easy 10 miles
  • Friday:  9 Mile Race Pace
  • Saturday: 20 miles

Week 9 went off almost exactly as planned:

  • Sunday:  Nice easy 10 miler, nothing special about it. Didn’t get to the gym for lifts
  • Monday: Slept in so wound up having to run in the evening instead of the morning, but I’m very happy with how the 6 X 800 (400 Recovery between) turned out.  My 800 splits were 3’09”,3’04”, 3’04, 3’05”, 3’08”, 3’05, then I ran another few miles to cool down for a total of 8.5.  Didn’t get to the gym for lifts in the evening
  • Tuesday:  I was slow getting up thanks to running so late in the evening the night before so only did 7.4 miles in the morning, but on  lunch I got another 3.33 miles to get over 10 for the day. Upper body lifts in the evening went fine.
  • Wednesday:  45 minute tempo run went off great, not perfect but felt pretty darn good, wound up with 7.9 total miles
  • Thursday:  Another sleep in morning so only got 7 miles in, but made up for it with a 3 mile lunch.
  • Friday: Technically my plan had me running a 1/2 marathon this weekend, but my wife and I were going to a concert in Portland on Saturday night, and she wanted to wait in line most of the day Saturday and I’d be exhausted Sunday so I decided to run my own 1/2.  I can’t really count it as a PR but I managed to do a 1:26:39 1/2 Marathon which puts me on course for a BQ in December!!!
  • Saturday: Friday night after the run we drove down to Portland and I ran an easy 5 miler in Portland.
  • Total Miles: 66.62 Average Pace: 7’30”

Week 10 on the other hand was semi-disasterous.

  • Sunday:  Nice easy 10 miler after getting home from Portland, it was pouring rain and I ran through some huge puddles, but still felt great if a little slow still recovering from my “race” on Friday, didn’t go to the gym
  • Monday: 6 X Hill went okay (5 hard intervals uphill and one hard interval downhill) but I got up late and didn’t get the mileage I wanted to.  I also did an easy 3 at lunch. We had another concert to go to Monday night, so no lifts then either.
  • Tuesday:  Slept in, ran an easy 8 in the evening but I was starting to feel sick…
  • Wednesday-Saturday: Nada, nothing, zip.  I felt wiped out and too sick to do it the rest of the week, so my “straight days run” streak ended at 73.
  • Total Miles: 23.61 Average Pace: 8’06”

I’m not concerned.  Missing 4 days of running isn’t great, but it’s not the end of the world.  I’m well trained and recovering from being sick quickly means I’ll be able to train harder again soon as opposed to dragging it out fighting the cold for days on end (this might have been the same cold I had in mid-September for all I know).  The big takeaway here is from the Practice 1/2 Marathon on September 27.  Plugging that time into McMillan Running Calculator I should be able to pull off a 3:02:21 marathon.  I’m adjusting my training paces accordingly and I’ll do a little bit of a detailed post on that later this week.

http://connect.garmin.com/activity/384466435

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