Saturday, January 14, 2017

Marathon Training Week 12 - In Which I Am Tired

Mentally, this was a really long week! I spent a lot of time on the treadmill and that doesn't really help.

Sunday - 12 miles @ 13:18

Treadmill console during my run.

This was supposed to be a long run, not a medium run, but Nashville got about an inch of snow and ice on Friday. We live out a bit and our road doesn't get salted or otherwise attended to until everybody else has. Not only that, but Murfreesboro Greenway was closed. So I just decided to run at home and couldn't face anything more than 12 on the treadmill.

I started with a custom iFit program that had me running downhill (-3% incline) for half the time. During the actual workout, I amused myself by changing up my pace to run faster down hill and adding incline during the other half of the workout. I still ended up going down hill more than uphill, but it was fine.

I watched some tv, but bounced around reading blogs and email and the tv to amuse myself. Never would have thought I could read on the treadmill.

Monday - 6 miles @ 14:01

An easy run on the treadmill again. This time I did a custom iFit program that started with a 1/4 mile jog and a short walk, then each run/walk interval got 10% longer until by the end, I was running longer, but also walking longer. I need to tweak this a little to get it back under a 14:00/mi pace, but it works just fine.

Tuesday - 4 miles @ 13:57

This was not a pretty run. It was shorter intervals, running only .22 miles before walking for .03. But it was a struggle for every footfall. I'm not sure why. Likely no fuel on board. I did this over my lunch break after a poor night's sleep and a poor breakfast. I just slogged through it to get it done and was so happy to be done. At least it was only 4 miles.

Wednesday - 9 miles @ 12:22

Old barn at Smith Park

I drove out to River Park and ran to Smith Park and back for my tempo run. This was the only run of the week that had any elevation to it. I don't generally count elevation from the treadmill unless it's significant numbers.

This was my tempo/steady pace run. I forgot my handheld water bottle and didn't have a spare one in the truck, so I made do with the rest stops along the trail. I ate 1/2 of a Picky Bar before I left my truck so I could chase it down with water. Then at mile 2.5, I ate a gel right before reaching the first restroom so I could drink out of the sink (the water fountains have been removed for the winter). When I reached Smith Park, I ate another gel and got to drink a good bit out of their freeze-proof fountains. Then I took another gel on the way back at the restroom. This wasn't my normal MO, but the rest stops weren't very far off when I would normally have taken my gels.

Since I went inside for each rest stop, I pressed stop on my watch, so the 12:22 average pace doesn't include my stops. Garmin Connect reports my total time, including when I pressed stop and I only spent 3 1/2 minutes at all 3 stops combined. So at least I didn't waste time dallying.

Tired me at the end of my run.

This was a good run for me but took a bit to get going. It was about 60° with a strong wind for most of my run. I wore shorts and a tech shirt and was a little cold, but it wasn't too bad and it kept me moving. Most of the way to Smith Park, I had a strong cross wind trying to push me off trail. Not sure but what I would have preferred a head wind, at least then I could lean into it!

Pleased to have completed this run so well as my second 9 mile run.

Thursday - 4 miles @ 13:53

This was a regular easy treadmill run. Run for 0.43 miles, walk the balance of the half mile, repeat until done. I was tired and tossed a towel over the console so I couldn't monitor my progress and agonize over every 100th of a mile.

Friday - Unplanned Rest Day

My horse, Tanna, in his stall. One reason I'm tired.

I was supposed to run 6 days this week and have another 40+ mile week. I had an off-site work meeting at 8 AM and I didn't sleep much the night before, so I didn't run before going to work. By the time I got home, I was so sleepy and tired that I just couldn't face running the hill by my house or running on the treadmill. So I gave myself permission to skip this run.

Weekly Stats

Training mileage: 35 miles
Training time: 7 hours 47 minutes

Total Mileage*: 37.66 miles
Total Time*: 8 hours 45 minutes
Elevation Gain:  272 ft

* includes warm-up and cool-down

What's Next?

Even though I didn't run 6 days this week, I'm going to go ahead and bump back down to 4 days for the upcoming week. I have an actual long run planned and it looks like the weather will cooperate. I have 5 more weeks of training before my taper. 7 weeks until race day!

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