3 weeks out from Race Week. It was a massive week…like marathon training style mileage. But it was the last big week before a pretty dramatic cut back starting this week.
- Planned: OFF
- Actual: OFF
Long run Sunday meant rest day Monday.
- Planned: Strength warm-up + 7-8M Progressive Tempo w/2 @ 7:40-50, 2 @ 7:30-40, 2 @ 7:15-25, 1-2 @ 6:50-7:10
- Actual: Strength warm-up + 10.4M, 7:39 avg. w/tempo: 7:43, 7:40, 7:34, 7:30, 7:21, 7:15, 7:04, 7:02
YES!!! I love a good progressive tempo and it felt AH-MAZING to nail this one. This is a much-needed confidence boost after the low energy runs last week. I had a 6 a.m. conference call with Europe so I did my strength stuff while I was listening in at the end of the call (bluetooth headset FTW) then ate a quick breakfast before heading out. Still in capris, long sleeves and a headband in the mornings (WTF Chicago?), but at least it was super sunny and not quite as windy as the last few days.
- Planned: 1:00 Easy + Yoga
- Actual: 7.15M, 8:25 avg. + 15 min Yoga
My legs were dead from Tuesday’s beast of a tempo run so this was a bit of a slog. I took Walter with me for the first 4.5ish (his first run since being sick!) so that helped break up the time, but I was happy when the clock hit 1:00. I originally planned to go to yoga after the run, but since my legs felt so tired, I decided my body needed recovery more than yoga. Instead I did this video, which is meant for pre-run, but worked really well as a post-run session too!
- Planned: 45 min Easy + Yoga
- Actual: 5.3M, 8:25 avg.
My legs felt much better than Wednesday, but it was windy. Going north felt like running into a brick wall!
- Planned: Speedwork w/6-7×800 @ 3:15-20
- Actual: 9.9M @ 8:04 avg. w/800’s: 3:19, 3:16, 3:16, 3:16, 3:13, 3:15, 3:13
Perfect weather morning and first time back at the lakefront track in a while. The 800’s were strong, controlled and smooth. I did extend the rest a little to finish a complete 400 (~2:40) instead of the 2:30 prescribed.
The only complaint I have about this run was the swarms of bugs that were hovering around one side of the track. I swallowed so many that I don’t even want to know…
After the run I saw Conor at Delos and then drove down to Peoria for the day.
- Planned: 45 min Easy/Cross or OFF
- Actual: 5M @ 8:35 avg.
I was surprised at how nice and loose my legs felt. I ran after I drove back from Peoria in the morning, so it was warm, but it felt so good to finally be in shorts and tank.
I finished my run at Northdown to meet up with the crew after Mikeller Run Club. We ended up on my roof deck later that afternoon. And this happened…
The good news is that it was an early night, but still probably not good pre-long run prep.
- Planned: 2:00 Easy Run
- Actual: 15M @ 8:08 avg.
I drank a ton of water in the morning before I left, but it was definitely warmer than I am accustomed to and well, I drank a bottle of wine Saturday. But I felt surprisingly pretty good, other than my legs were absolutely feeling the mileage and hard workouts by the last few miles.
- Run: 52.8 miles
- Cross Training: 0
- Strength x 1
- Yoga: 0 classes, 1 short video