Monday miles

Slowest pace of the week:
14:26

Fastest pace of the week:
12:47

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Miles last week:
36.2

Miles in 2016:
716.05

Week 16 Recap – the Good, the Bad, and the Ready

View from last week's long run

The Good
This morning (technically week 17) was one of those "this is why I run" runs. The air temps were perfect, my legs felt strong, my head was in the game. Usually my Easy-Effort 60 minutes have been at an average of 13:30/mile. Today I was clipping along at an enjoyable 12:45/mile. This run felt so good. It made up for…the bad.

The Bad
Friday's 19 miles/3 hours and 48 minutes (whichever comes first) was truly awful. Really, really bad.  I ran 16.75 miles, but it took me 4 hours and 14 minutes. Too long. I should not have been out there for that long. Also, I didn't get on the road until after 9:30am due to a job for work that had to get out. No. Matter. What. So…late start, hot and humid weather, ran for too long, not enough water. On the bright side, my friend Cyndy rode her bike next to me for the last 11 miles. That was so incredibly helpful. Without her stories and encouragement I think I would have called my husband for a rescue ride home. Thanks, Cyndy! :)

The Ready
Sometimes my run schedule feels a bit overwhelming. There's a lot to go into this training plan, besides simply running. Before I leave I spent five minutes foam rolling as "pre-hab".  Lately my easy runs have all been 60 minutes long. Once I'm home I drink some water, then go downstairs to do my ten minutes of strength work, followed by post-run foam rolling. Yes, it seems like a lot. A good hour and a half of my morning. And if I don't get to it first thing in the morning, the entire process is hanging over my head for the entire day. But, you know what? It all works together. I've never felt stronger. In sixteen weeks I haven't had as much as a twinge in any of my body parts. This is working. I feel ready to run 26.2 miles in six weeks.

My best workout for week 16: My two rest days! I ran a lot of miles this week. Rest is so important.

Monday Miles

Slowest pace of the week:
15:11

Fastest pace of the week:
12:05

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Miles last week:
29.4

Miles in 2016:
679.85

Week 15 Recap

Magic numbers?

Something magical happened during Sunday's EAT – Enhanced Anaerobic Threshold workout. I ran 3.75 miles at paces between 8:12 and 8:44/mile. Yes. Me. I ran that fast. I've never run that fast for that long before. Ever.

So…what the heck is this workout and why so fast?

I'm not sure I have the answers for you yet, since I don't even know what just happened.

The workout called for a ten minute warmup followed by three 2K segments at slowly increasing heart rate zones. I started at 160 and eventually made it up to 180. It sucked! Each of those 1.25 mile segments was progressively harder and it was difficult to keep my brain from telling me to stop. Really, really hard.

I think there were a few factors in my favor though:

1) It was 65˚. I was running outside, under gorgeous blue skies in non-humid air. After six weeks of hot, humid Michigan weather, this felt amazing. I know that air temps had a lot to do with it.

2) The feeling of running "fast." I'm not normally a "fast" runner. I've run a 5K in 26:13 which is a 8:26/mile pace. I remember running that race (I placed 2nd in my age group! Woot-woot!) and thinking how incredibly fast and hard that was.

What this all means, I don't know yet. According to the worksheet from my heart rate coach, my projected marathon race pace is 9:23/mile. That's a finish time of 4:05:51. My brain doesn't compute.

My best "Easy" pace for week fifteen: 13:18 (Because, those miles in the 8's were NOT easy!)

Monday Miles

Found change from Friday's long run!

Slowest pace of the week:
14:58

Fastest pace of the week:
10:52

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Miles last week:
26.9

Miles in 2016:
650.45

Michigan Runner Girl Podcast…and me!

My oldest daughter in my favorite MRG hoodie

I'm a podcast girl from way back. You know…like five years ago or so when "podcast" became a word. Waaay back. ;)

One of my favorite running related podcasts is Michigan Runner Girl by Heather Durocher of MichiganRunnerGirl.com. I've listened to each weekly podcast and enjoyed every last one. She informs MI runner girls (and guys, I'm sure) about great places and races around the state, has interviewed race directors, coaches, nutritionists and more. This week…she interviews me. Twice.

I'm honored to share this journey with Heather and her listeners. Maybe someone will consider heart rate training themselves. Come on in…the water's warm!

Week 14 Recap

Notes for the week:

1. Do you see that number to the left? It's a 10:38 min/mile. This was from a "free" run. Not at a heart rate cap of 140, but it proves that despite 81˚and Michigan humidity, I actually CAN run something speedier than these super slow paces I've been seeing. It makes me really anxious to run in my favorite weather conditions of 45˚ and partly cloudy. (Maybe that autumn weather is just around the corner? I can only hope.)

2. Friday morning I have a 17 mile long run on the books. The way my training plan is given to me, even though it says "17 miles" it also gives me the maximum time limit of 3 hours and 24 minutes. I'm hoping that I can get to 15 miles before my time is up. As of right now the weather is calling for 97% humidity and 70˚ when I hit the road first thing in the morning. I am SO ready for cooler weather!

The numbers: My best "easy" pace the past two weeks was at 13:32.