This was an incredible week for training. We had some cool weather days in Dallas finally, although it started to warm up in the weekend. I have successfully completed 7 weeks through my 16 week Brooks Hanson advanced training plan. At the end of next week, I will hit a major milestone of getting through 50% of my training.
Highlights from this week included nailing my track workout on Tuesday and my Tempo run on Thursday. Also I got my weekly mileage into the mid 50 mile range, after a few months of running mid 40 mile weeks.
The training for this week was as follows:
Monday 09/22/2014 – 6 miles @9:11 pace
This morning was quite humid. Dunbar and I some just squeezed through this run. I have discovered that running on Monday’s immediately after a Sunday long run, is not as bad. The overall theme I have discovered in my training is that Friday is worst day of the week, especially after the Thursday run. We were done before sunrise.
Tuesday 09/23/2014 – Allen High School Track – ladder workout – 9.24 miles total
Got up at 3AM so that I could get to the track by 4:30AM. The weather was just fantastic. I later on found out that it was in the mid 50’s. The workout on the menu today was a 1.5 mile warmup followed by a ladder workout (with 400m recovery) and a 1.5 mile cooldown. The track workout was a success! Below is how it went
1.5 mile warm up
400m: 1:50 (target), 1:47 (actual)
800m: 3:39 (target), 3:32 (actual)
1200m: 5:27 (target), 5:20 (actual)
1600m: 7:20 (target), 7:16 (actual)
1200m: 5:27 (target), 5:24 (actual)
800m: 3:39 (target), 3:29 (actual)
400m: 1:50 (target), 1:45 (actual)
1.5 mile cooldown
Overall I was happy and done by 6AM.
Wednesday 09/24/2014 – a day of rest.
Thank heavens, the Tuesday workout wore me out!
Thursday 09/25/2014 – 1.5 mile warmup, 7 mile tempo, 1.5 mile cooldown
Another morning with great weather! I started with a warmup run of 1.57 miles at 9:29 pace, and then came home to pick up Dunbar for the 7 mile tempo. The target for the 7 mile tempo was 8:23 min/mile. I was amazed at the results of the run (I did not look at the watch during the run)
mile 1: 8:12
mile 2: 7:50
mile 3: 8:04
mile 4: 7:46
mile 5: 7:50
mile 6: 8:01
mile 7: 7:55
I finished off with a 1.57 mile cooldown at 10:07 pace.
I learned from this run that with better weather, I could get more consistent splits. Last week was hot and humid, and even though I beat my target pace, I slowed down the last 3 miles.
Friday 09/26/2014: 7 mile recovery run
Ran with Dunbar for 7.07 miles. I was definitely tired after yesterday’s run. We ended up running a 10:11 min/mile average. I did not push the pace today.
Saturday 09/27/2014: 8.70 miles
Ran 6.35 miles with Dunbar at an 8:33 min/mile pace, and then came home to run with my son for 2.35 miles. The two miler was the highlight of the workout. I was very proud of my son for taking the initiative to push himself throughout the run and finishing strong (he had a soccer game in the afternoon, where he also did great). I forgot to use bodyglide and chafed pretty good on this run
Sunday 09/28/2014: 14:00 miles at 9:13 min/mile pace
Got up late…arrggh! Started running at 8:30AM with Dunbar. It already warmed up. Ran 6 miles with Dunbar on the Watters Creek trail, till we got to Market Street (mile 6). My wife picked him up, and gave me two bottles of ice cold Tailwind 🙂 Ran back home with a couple of detours. I was chafing so bad (apparently even the 2Toms gel does not work), so I ran the last 8 miles shirtless, with the sun baking my skin.
The first few miles were slow, but I gradually increased my pace towards towards and managed a 7:50min/mile pace for the 14th mile. I was so glad to be done, and walked the remaining 0.25 miles home.
Total miles for the week: 55.15 miles (ran 1 more mile than the planned 54 miles)
Thought’s for this week
1) The better weather this week definitely resulted in more consistent running from a pace perspective.
2) Another consistent theme from my training is that Friday is the toughest day to run, especially after a Tuesday track workout and Thursday tempo run.
3) The Friday recovery run may be the slowest, however my body recovers in time to do the Saturday and Sunday runs at a faster pace.
4) I am accumulating more miles with training on this plan. In the last 4 weeks I have run 194 miles. But I am gradually increasing my mileage, versus making a sudden increase in mileage. So far it all feels good.
5) If we have great weather during the Dallas marathon, I have a good chance of hitting my goal of a 3:40 hr finish. I just need to be consistent in my training for the remaining 9 weeks.
I am looking forward to starting Week 8 of training tomorrow!