UANYCHM2020 Week 3
This week is largely the same as the last. The goal is to consistently keep the mileage somewhat high and to comfortably adapt the workload. There's a 4-mile race on Sunday though so I'll probably skip this long run for a speedier run (aiming average 7:20/mile). There are 125 days to Race day!
Week 3 workouts are as follow (26-30 miles):
- Tuesday 11/12: 1.25 mi WU + Drills and 3xStrides; 6x 0.5 mi @ 7:35/mile (2 mins jogging rest); 1.25 mi CD + Stretch
- Thursday 11/14: 4-5 mi @ 9:25/mile
- Friday 11/15: 1.25 mi WU + Drills and 3xStrides; 2x 2.0 mi @ 8:14/mile (2 mins jogging rest); 1.25 mi CD + Stretch
- Sunday 11/17:
8-9 mi @ 9:25/mile4 mi @ 7:20/mile
Wish me luck!
W3D1 Speed session went well at my home gym (we just bought a dreadmill!) It's wonderful running shirtless at the comfort of your home. I won't have to deal with driving/the snow, but that also means I won't be able to make excuses. I need to do some tune-up with Stryd still as it's under-reporting my pace anywhere from 15-20 secs/mile. Second dark blue bar is lower because I stopped to grab some water without pausing. High bars are all 7:35/mile, short bars are all 10:00/mile.
W3D2 Easy run session for the extra mileage. Felt surprisingly fresh so I upped the pace a bit to 9:13/mile, HR was stable at 142 until drift happened around mile 3 (hot indoor too, sweat like crazy). Average HR at for the session was 145, perfect. Treadmill was shaky at 5:00/mile so I had to cut strides short. I need to figure out a way to hold the treadmill in place for fast intervals somehow.
W3D3 I felt a bit sluggish starting the run as this was a back-to-back session. It did pick up within 10-15 mins though. I was able to maintain 8:13/mile without much trouble and HR stayed in check. Strava is reporting lowered Relative Effort lately so I might have to tweak these training sessions a bit. It's probably because most of these runs were done on treadmills which require somewhat lower effort.
W4D4 The weather was 'perfect' for Race to Deliver 2019. It rained the whole way and I was wet and started the run without proper warm-up. It took me more than 2 miles to get in the zone. I actually had to stop for like 20-40 secs to pee just after the Mile 1 mark. I know right, peeing during a 4-miler wtf, but you gotta go when nature calls. So with that in the equation, I ended up a bit slower than last year clocking in at 30:17, averaging 7:35/mile. I was expecting to be doing (a lot) better than last year but maybe it was the rain.
I was thinking about doing a double day, i.e. a slow 4-5 miler in the afternoon to hit weekly mileage target, but nah, less is more so I rested instead.