M –> Sun
M: Run with running friends. 9:10/mi, 7 mi.
T: 90 second intervals x 6, 7.4 mi total. 9:43/mi average, interval paces 6:46 – 7:26/mi. 90 seconds = 0.21-.22 miles, so almost 400s (but not quite) + 20 min lower body weights (Adrian Williams)
W: Hills – 3 mi warmup outside (10:18/mi), then 4 mi on the treadmill including 12 x 1 min hills (6.3 – 7 mph, 4-6% incline)
R: 7.6 mi easy, 10:04/mi + 20 min upper body weights (Ben Alldis)
F: 5 mi easy, 9:26/mi
S: 18 mi long run, 9:57/mi. This run featured the worst weather of the week, unfortunately. 78-81F and 91% humidity (dew point 76F). I have never experienced that level of sweatiness before (and NOTHING was evaporating – just accumulating in my clothing and on my body!). Ugh! (Jenny, who lives pretty close described it as “when I walked out the door it felt like someone threw a hot, wet blanket over me.”)! Exactly.
S: no running; probably 20 min strength / yoga of some kind.
TOTAL: 52 mi // strength x 2-3
I am 24 weeks out from the marathon! Hoping that the accumulated time at ~50 mpw will pay off. I definitely am pretty unfazed by seeing “18” on my schedule now, though there are a lot of HOT summer months ahead here in FL.
PS: Neighbor party went well! Adults had fun, kids played decently well together, and lots of wine/cheese were enjoyed. Ended with our kids across the street playing with their sweet golden.
3 Comments
Glad the neighborhood party was nice! We have a block party every September and it’s so much fun! There’s a shoe kicking contest with a traveling trophy which goes back like 30 years or maybe longer! There are several kids close to my boys age which is nice.
Great week of training!! You know you are well trained when 18 miles isn’t a big deal!!
UM, well when I felt like someone threw a hot wet blanket over me I wasn’t running 18 miles! That is impressive. I would be interested to hear your heat-coping strategies. Do you carry water? Do you stop anywhere? What time of day do you start? (I’m guessing very early.) Summer running is hard. You’re definitely developing mental toughness.
Yes! I start at 5. Usually 3 brief water stops bc I do 5-6 mi loops away from my house if that makes sense. That was definitely the worst run of the year I’ve had weather wise. Wish I could assume it won’t get hotter … ha!