|Nani is a great recovery run partner. |
Lots of stopping!
Week 1 Recap
Goal Mileage: 33 miles
Monday, August 1: REST/XT Day - 30 minutes cycle class + weight-lifting
Tuesday, August 2: 8 miles with 4 miles at lactate threshold (8:02-8:31/mile)
Okay. So, 4 miles at tempo. Still trying to learn "comfortably hard" tempo pace and go by feel.
The 4 miles at tempo: 7:29; 7:39; 7:39; 7:40.
However when you look at Grade Adjusted Pace (GAP): 8:27; 8:11; 8:09: 7:42, I was pretty much spot on my pace goals. 9.5 miles (8:34/mile avg)
Wednesday, August 3: REST/XT Day - 30 minutes cycle class + weight-lifting
Thursday, August 4: 9 miles, general aerobic (9:10-10:22/mile). I woke up crazy early to meet up with the Runegades for a 4:30 am mid-week longish run. 10.2 miles (9:12/mile avg)
Friday, August 5: REST/XT Day - 30 minutes Tabata
Saturday, August 6: 4 miles, recovery (9:10-10:22/mile). Recovery run with Nani (#dogmiles). Got to sleep in and run a little later in the morning (8 am) because it cooled down a bit from the intense heat levels we've been subjected to this summer. 4.8 miles (9:33/mile avg)
Sunday, August 7: 12 miles, medium-long (8:31-10:22/mile). The plan was to take this run easy, try to average 9:30/mile pace. My legs had a mind of their own and I think because I know this route very well, I went a *bit* faster than planned. 13.0 miles (8:39/mile average)
For Week 2 of Advanced Marathoning, I'm scheduled to run a 13 mile run with last eight at goal marathon pace. In my head I'm counting this run as that one.
Total Week 1 Mileage: 37.5 miles
Ragnar'd Schedule (Week 2: 16 weeks until CIM)
Goal Mileage: 36 miles
Because I'm running Ragnar Trail Appalachians - WV, I'm rearranging the Advanced Marathoning plan to fit the race.
Monday, August 8: REST/XT Day
Tuesday, August 9: 8 miles + speed (10 x 100 meter strides at end)
Wednesday, August 10: 5 miles, recovery
Thursday, August 11: REST Day - Fly to Pittsburgh, drive to campsite in West Virginia.
Friday, August 12: Ragnar Trail, 1st Leg (3.5 miles) & 2nd Leg (6.5 miles)
Saturday, August 13: Ragnar Trail, 3rd Leg (4.6 miles)
Sunday, August 14: 8-10 miles or whatever I need to hit mileage goal this week as everybody knows Ragnar distances on paper often don't match reality.
After Ragnar, I have a week off work for a staycation. I won't have to wake up as early for runs, but I probably still will.