Well, two things have come to my attention this week. One is that I enjoy three-to-four miles and long runs and I really don't like those middle distances — in that 5- and 6-mile range. I think that's even where i started to have to get past it on my 10-miler this week.
The other is that I need to give myself a little more credit. Looking back over the week, I ran a full three miles farther this week than last, and only took five more minutes to do it in.
So, I guess the countdown's really on. Nine weeks until race day. Onward!
Back running in Savannah, it's tough getting used to the humidity again, but it stayed somewhat cool out. I got back on schedule with my mileage, but I mixed the locations up so that we're not in danger of getting bored. Wednesday's six-miler was at the beach, which was nice, since I got to go for a swim afterward to cool off, but on the other hand, the sand (and possibly running in a combination of minimal sneakers and barefoot) changed my form so that my quads were sore for a couple of days. Actually, that's probably not a bad thing.
I also went out to the McQueen's Island trail for my long run of the week, but found half of it closed for repairs, so I ran 9 miles on a 3-mile trail. The last couple of miles there was actually the first time I had to run in the rain in all this training. I'm sure I'll get plenty of that this week with the remnants of storm Erika coming through. Also, this week, we start four weeks of peak distances – 28 miles per week.
Well, Week 11 was kinda crappy to start. On Wednesday, I was scheduled for five miles and gave up after 4.3. On Thursday, I was scheduled for four, but ran three — though I did average under 10 minutes per mile for those three. After 16 hours in the car Friday, though, I did eight strong miles in Central New York.
Week 12, I was lucky enough to do five runs in four different cities, and I shuffled the days and mileage. I was scheduled for four miles Tuesday, six Wednesday, four Thursday, nine Saturday and a recovery run Sunday. Instead, I ran four Monday in Western Massachusetts, nine Wednesday in Central New York, six Friday in Charleston and four Saturday back in Savannah, with my recovery run also in Savannah.
Most impressive in all that, apart from running on vacation food and lots of travel, is that I ran nearly two full miles longer than I did in Week 10, adding only two minutes to my time. I'm sure the pace will slack this coming week, putting me on the road longer, since I'll be running in 80-plus degree weather with 90-plus percent humidity instead of the 65-degree temperatures and 30 percent humidity I ran in up north. But onward we go.
Normally the first time I do a distance it's a struggle, I'm unsure about how it's going to go. I wind up slugging through with my pacing all over the place and hopefully not feeling awful. This week was different. Eight miles for the first time went smoothly (if slowly), with the fastest and slowest miles being 52 seconds apart (compare that to last week, when the difference between my fastest and slowest miles over a seven-mile run was about 3:20). I'm excited to be traveling next week. I'm not sure what my time Internet access will be like, so if there's not a Week 11, all the numbers will come in the Week 12 diary.
It was a great week! No walking at all, slightly higher mileage than last week but almost 20 minutes less time on the road. It's great that, as a beginner, the improvements seem to come quickly and are quite large.
OK, we blew it early in the week with diet, but cleaned it up and had three great runs out of five. Next week better, I promise! Hopefully much less time on the road for the same number of miles. Five miles should definitely not be taking me longer than six miles usually does!
Phew. A little later than usual today, but you know how sometimes life happens while we make plans. As expected, did a little less distance and a little less time on the road than last week, since the recovery run is supposed to taper and no 5K this week. So...
I seem to pace my short runs well; my recovery run wound up at 2.38 miles, with the first two splits at 11:08 each and the last bit a little faster (mostly I just wanted to get home). My long run for the week, however (6.2 miles), featured an 8:58 third mile and a 12:32 fourth mile. I know that a lot of that was most of my third mile was done on even concrete while the rest featured uneven brick, curbs and the like. Since my goal is "finish," maybe I don't need to worry about pacing at all, so long as I can keep going.
This coming week, things change up to five runs instead of four, with one medium distance instead of two, and three short distances instead of one. Anyway. Onward for the rest of the day.
Really good week this week. In four runs, I had two road distance PRs (one of them was also farther than I've done on the treadmill) and three duration PRs. I finished out the week with a 5K for a recovery run. I'll go a little less distance this week, since the recovery runs taper down. It was nice mixing up the running days a little. I might mess around with my lifting routine this coming week, try some bodyweight work and such, just to mix it up there while I get back to Tuesday-Thursday-Saturday runs, before I go up to five runs per week the following week.
Baby steps, baby steps! I carried over Brother JH's advice from last week to good success. I ate like crap most of the week, and that's my next baby step: cleaning up the diet. Saturday, I finally did clean it up, and Sunday's recovery run was a PR for three miles on the road (3.05 mi in 29:00). I've done faster on the treadmill, but that's a lot different.
This week I start setting distance PRs every other week, and this week I'm changing things up a little by condensing the schedule. The schedule would have me running 5 miles on Tuesday and Thursday, 6 miles for my long run on Saturday, and a 2-3-mile recovery run on Sunday.
To get a little more race-day feeling in me, though, I signed up for a 5K on Saturday. Since that's about the distance of my recovery run, I'll move things up and switch around my days off, taking my 5-milers on Tuesday and Wednesday, my 6-miler on Friday, and then the 5K as a recovery run on Saturday.
My mileage was down this week, primarily because I stayed off the treadmill and stayed on the road. My time on the road was also down, primarily because my speed and endurance are up.
Little crisis of faith this week, 2.5 miles into a four-mile run on Tuesday, so I hit the treadmill on Thursday and then had a good chat with Brother JH that evening. He gave me some advice that was good for Saturday and Sunday, so hopefully that'll carry through. More in the video, and hopefully even more next week.