Monday, January 4, 2016

Carlsbad Marathon Week 12

6 easy - 12/28/15

With a sore right knee definitely wanted to take this run as easy as possible.  Maybe got a touch fast the last mile but overall was pretty good.  Nice and cool out.
But the big story is the sore knee - hoping it will heal up quickly for a fast 6 tomorrow followed by a rest day.

4x1.5 strength - 12/29/15 

Well if was definitely way overdue: a bad workout.  This was supposed to be 4x1.5 at ten seconds faster than marathon pace w/800m recovery.  I had thoughts of course of just running the 6 miles at around 7:20mm straight out.  That did not happen.
I meant to run at lunch at work BUT I had a meeting run long so I couldn't do that.  So I ate lunch and then waited an hour and then went.  I very rarely run at 2:30 in the afternoon after a good-sized lunch and now I know why.
After a mile warm up I kicked it into gear - unfortunately the first 2 miles or so from that point on were uphill and I almost immediately had incredible side-stitches - like I've never had before during this training that's for sure.  Very painful, could hardly breath kind of side-stitches.  I tried to stretch it out and move around but no success.
So after 1.5 painful miles I walked for 2 minutes hoping they would go away.  It did get very slightly better but not by much.  I trundled off on the next 1.5 mile leg and was once again hurting pretty bad.  Somehow I was able to finish the second interval and just started walking again for about 2 minutes. 
I knew the last 2 would be flat-to-downhill and the third one was barely manageable.
After another 2 minute walk I set out on the last interval - it was going pretty good (lots of downhill) until the last half mile - which was mostly uphill - which came extremely close to killing me.
The side-stitches hurt really bad it was ridiculous.  The last 2 tenths were hellacious but I did get it done.
I walked back the remaining half mile or so the office.  I am #proud I did manage to get this done but it was horrific and not what I needed getting close to the end of training.  Of course I ended up going too fast for all 4 intervals anyway because I"m dumb.  They went something like 7:06, 7:11, 7:15, 7:04 for the 4 1.5 intervals.  Should have been 7:20-7:30.
Right knee is still a bit sore but I think it's getting better.
I NEED that rest day tomorrow like you cannot believe.  Ideally I wouldn't even get out of bed but that's not in the cards :)
Oh 10 mile tempo on Thursday is sounding REAL nice, yeah right.

REST - 12/30/15

OMG REST IS AWESOME

10 tempo - 12/31/15

This was harder than it should have been.  On the plus side got the run the first 6 miles of the marathon and then turned around and ran the last 6 miles of the marathon for 12 miles (1 warm up, 1 cool down).  On the negative side it was too fast by at least 10s/mile - averaged 7:25 for the 10 miles which felt too fast and towards the end - last couple miles or so - I felt it.  Was no where near as comfortable as the 10 tempo last week.
Other than all of that am very happy to have this behind me and glad I only have 6 easy after New Years Eve tonight :)
Right knee felt fine during the run but felt a bit sore immediately afterwards.  I cannot believe the marathon is coming up - only 2 hard runs left (6 fast Tuesday an 10 tempo next Thursday).  That is pretty scary - can't I just keep training instead?
Anyway this run really reinforced my idea that 7:40mm is hopefully my marathon pace - NOT 7:25.  At the 6 mile turnaround point - which was heading up the one big hill in the marathon I don't think I could have made it up the hill at that pace.
Overall great last run of the month year - going out with a bang I guess!

6 easy - 1/1/16

Happy New Year!!!  Wanted/needed to take this run easy after last night's shenanigans - you'll note I didn't actually start this run until 11:15am - so had some recovery time from too much food & drink ringing in 2016.  This was indeed the recovery of all recovery runs.

10 long - 1/2/2016

Not sure where this came from but went very well.  Felt strong and comfortable at a good pace with lots of elevation.  Maybe it's all the sleep as this run didn't start until 9:30am so lots of lying in bed for a nice change.  Going to be sad when I have to start getting up early again...

10 long - 1/3/2016

A 9am start so slowly getting up earlier :).  This was all on the Carlsbad marathon course except for a change I ran down the hill first and finished coming back up it.  What was interesting was the 'coming back up it part' around mile 6 is exactly where in the actual marathon we start running up the hill - that's about as 'interesting' as things get around here I guess!
As the run progressed I sped up even though I was going UP the hill instead of down it - oh well.  Regardless was happy to have this run (and this week) done and in the books.

RECAP and next week

A touch over 50 miles for the week - considering most of this week was during vacation time things overall went well.
But HOLY CRAP now within 2 week of the marathon - can't I just keep training?  That part seems to be going pretty well and the marathon is scary.
Next week is the last of actual 'training' and even then it's pretty thin.  8 miles on Monday - which I need to take VERY easy after the 2 ten miles this past weekend went too fast.  The last bit of speed work on Tuesday and the Biggie:  the final 10 tempo on Thursday and then it really slows down for the taper.
Holy crap holy crap holy crap.


1 comment:

  1. Hiring a chemistry expert will ensure good grades on your assignments in the least possible time. The expert will carefully formulate an assignment with correct answers every time. The chemistry expert possesses the necessary knowledge to answer complex questions quickly, which the professors will understand. The experts also write the solutions according to the class intelligence standards to ensure the works do not feel out of place.

    ReplyDelete