Saturday, August 19, 2017

Half Marathon Training - Week 10 or the Five Mile Week

Picture of the Week

Not terribly exciting, but the picture of the week is definitely my treadmill screen! I ran the SAME workout 4 times this week! Could have been worse. I could have not run at all!

Sunday - 5 miles

Saturday night I didn't go to bed at a decent hour and Sunday I spent many hours doing household paperwork. I finally dragged myself to the treadmill before supper to get an easy run in.

Monday - 5 mile Tempo

Rain, rain, rain!

Monday found me at River Park for Tempo Monday. I was scheduled for a 4 mile tempo run at 11:49/mi. When I started it was raining at steady pace, but not too bad. After a half mile, the rain eased up and I thought, that wasn't too bad.

I did my mile warm up and ran 2 of my tempo miles. The first mile was a tad fast at 11:43. The second was even faster at 11:25. However, that second mile has a good downhill on it and I wasn't going to hold back on a downhill, that's just silly!

I took a Gu as I reached my turn-around point and headed back. And it began to rain again. Just a little at first, but then more and more until I was running in a full on downpour. My third tempo mile was a little fast at 11:36, but my fourth mile was at 10:45!

Oh, that fourth mile. I kept running, but as I ran, I came out of some of the cover the trees were providing and the rain hit me full force. I wear contacts and the water was coursing down my face into my eyes, making my contacts swim. My left contact decided to hide at the bottom of my eye socket, so I couldn't even open that eye. My right contact stayed in place, more or less, but I could barely see through that eye. I think there was water between my contact and my eye. Or something. And what did I do? Why, I kept running, of course. This is a tempo run and you keep running.

I managed to stay on the path and not veer or trip into the road. Finally, I got back into some tree cover and the rain let up just a tad. The fourth mile chimed and I decided I wanted another mile to redeem myself. It'd be nice to have at least one of my tempo miles at the prescribed pace!

My left contact decided it was safe to come out and popped back into place. I blinked several times and suddenly my right contact settled and I could see again! Oh, the joy!

Soaked after a very wet run!

It was still raining. I ran the fifth mile in 11:32. I give up, I said. Time to do the cool down mile and call it a good run. I ran to the pavilion near my car and strangely enough, there were no other cars in the parking lot. Only crazy people run in downpours like that. I walked around for a few minutes and then stretched. I ducked back into the rain without a thought. I hadn't melted yet.

I did feel bad for my car. I had a couple of towels, but I didn't take the time to change before heading home.

Turned out to be a pretty good run, if a bit faster than it should have been.

Tuesday - 5 miles

Another easy treadmill run. My farrier came out to the house to put shoes on Sasha, so I didn't have time to drive out to a trail.

Wednesday - 5 miles

And. Another. Treadmill. Run. Ugh. I had an early appointment and didn't have time to do my long run at Bowie Nature park. I ran the same program I do for my easy runs, but I played with the incline and was running at a max incline of 6%. I'd let it go down a half percent every couple of minutes, then bump it back to 6% when my walk interval was over and I was running again. Ended up getting just over 700 feet of elevation gain that way.

Thursday - 5 miles

Yet another treadmill run. Just the regular program. No incline changes. I'm getting sick of this treadmill program!

Friday - 6x1 mile Strength Run

Finally, I got to run outside again! Yay! Although, I about choked on the humidity when I stepped out of my house to go run. I went to the Murfreesboro Greenway, the scene of my speed workouts this training cycle.

This workout is paced just 10 seconds faster than race pace. So my goal for each mile repeat was 11:39. Then a half mile jog between each. I did a 1 mile warm up and 3 miles of cool down for a total of 13 miles.

For some reason, I wasn't scared of this workout. I'd been scared of the speed workouts, but those were all ok. This one, though, I wasn't scared of and it was HARD. I wasn't scared of it because, after all, I'd just run 5 miles on Monday faster than I was supposed to run these mile repeats, but I didn't get that jog recovery. So how hard could 6 miles be? Apparently, quite.

I ran from the General Bragg trailhead south to Barfield Road and back again. I finished my last mile repeat south of Old Fort Park and was dismayed to realize I still had 3 miles to run back to the truck. I was TIRED. My legs were starting to hurt. I managed to jog most of the last 3 miles, but I did drop to a walk a few times. It was the transition from running to walking that hurt the most. A lot like the last 4 miles of my last marathon.

I probably didn't fuel enough for 13 miles in the heat and humidity. When I finished it was 85° and 75% humidity. I had my normal packet of grits and "sausage" patty before I left the house. I had a gel at mile 3.5, a caffeine SaltStick cap at mile 7, another gel at mile 10 and a final caffeine SaltStick just as I finished.

The shorter water fountain had the most wonderful cold water!!!

I did drink lots of water. I carried my larger Nathan soft flask and refilled it at the Cason trailhead both times I passed it and at Old Fort Park on the way back to my truck. I also tanked up on water when I refilled.

I like the SaltStick capsules. Those have pretty much eliminated my post run headaches. But I definitely need more fuel than 2 Gus and a SaltStick cap for a 2 hour 45 minute run.

Weekly Stats

My training pace is faster this week due to so much time on the treadmill. It's definitely easier for me to run on the treadmill, so I can get a faster pace.

Number of Runs: 6
Number of Trail Runs: 0 😢

Training Miles: 40 miles
Training Hours: 8 hours 35 minutes
Average Training Pace: 12:52/mi
Total Elevation:  1,195 feet

What's Next?

Week 11 is coming up. I'm curious to see how I handle the next strength workout. I survived the one this week; it was just harder than I expected.

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