MCM Training: Week 17/18

Annnnnnnddddddd it’s almost time! Now instead of worrying about other things, I can worry about packing and forgetting stuff! That’s 17/18 out of the way.

mcm - 1 week

Total Miles: 41

Hills: 7.22 miles

6×1.0mi – 8:04, 7:57, 7:54, 7:56, 7:56, 7:56

Less miles doesn’t mean less effort! Especially since I had to work off that ice cream I ate after lunch. Oops.

Intervals: 7.12 miles

7×800 – 3:29, 3:26, 3:28, 3:25, 3:27, 3:28, 3:15

Closing up the speed work for this training cycle, and not too shabby on the consistency this time. Early AM run with 2 others who are different paces, so these were on my own. Wasn’t sure if I’d pull the last one in faster but managed. It felt good and not too difficult.

Long Run: 10.51 miles @ 8:17 pace

If you can even call it a long run after the last 4 months of training. Felt good the whole way and like I was barely trying as conversation was easy. Hoofed it in to simulate race day strategy.

Now it’s just taking it easy in to race day. Less than a week to go! Except, ugh, packing.

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MCM Training: Week 16/18

Annnnnd that’s it!!! 16/18 and officially in taper now. Very excited for that. There’s been a lot of attention in regards to the race getting cancelled due to the government shutdown. But I decided until the race tells me otherwise, it’s happening. That said, on to the workouts!

Total Miles: 57

Hills: 10.27 miles

9×1.0mi (sorta) – 8:32, 8:12, 8:09, 8:15, 8:16, 8:19, 8:15, 8:01, 7:57

Run made easier by having two of the guys (including my coach) along for most of it. I was a bit worried coming into this not only because I was late for my intended start, but I also hadn’t been hydrating as well through the afternoon as usual. Doesn’t seem to really have stopped me though. First one was sort of a warm-up and sort of me attempting to get on pace.

Intervals: 9.25 miles

10x800m – 3:22, 3:26, 3:26, 3:27, 3:25, 3:28, 3:28, 3:28, 3:15, 3:06

Success! That’s both my 10 repeat weeks done! Skipped the morning to sleep in (fatigue has been getting to me) and no one else was planning to be out at 5AM. Took it easy and just went out to start at 6PM with another of the guys in training. Lucked out after my first repeat that Steve showed up as we were in the same pace range. Ended up running 7 with me and we stayed pretty consistent. The last two went really well (as the times show). Legs were tired, but managed on my own. Hydrated well during the afternoon and had a small snack about 45 minutes before the workout. Yay.

Long Run: 18 miles @ 9:36 pace

Actually expected this to be closer to 10 pace. Early miles running with a slower paced group, then running more towards 8:30s than 9:00s with Donna and Justin. Pain really hit me in the knee and several of my leg muscles at about 12 miles in, so I had to slow it down. Ended up doing like 10+ pace the last 3 miles with Randy and Mandy ( lots of those two, plus an Andy in our running group haha). Never quite had it hit me like that, so I wasn’t prepared for it. But I got the miles in!

After ice and taking it easy Saturday, a shorter recovery on Sunday went well. Just had a little tightness around the knee joint. Didn’t think about it until after, but I was out and about most of Friday with a good amount of walking & the buildup from these last few high mileage weeks probably strained it a bit. I’ll be taking it extra easy over the next 2 weeks so I can keep the knees in good condition for the race. Ice and rest as needed!

Now in taper!!! My life is currently complete, now if the race could just get here without anything crazy going wrong.

MCM Training: Week 15/18

Yay! 15/18 and that means just one more week until taper. Plus we’re getting all kinds of emails and info about the race that has me excited. Now these politician people better get the government running again so all the museums and memorials can be open when I get there. On a totally different note, highest mileage week EVER!

Total Miles: 64

Hills: 10.26 miles

9×1.0mi – 8:21, 8:08, 8:20, 8:09, 8:00, 8:00, 8:08, 8:13, 8:11

Not super consistent but way better than the past few weeks. And I felt awesome doing it. Guess I managed to be well hydrated and timed my pre-workout snack well. Plus I got to mix up running a few on my own and then the rest with different people. It was still humid, but a degree or two cooler than it has been.

Intervals: 9.57 miles

10x800m – 3:29, 3:26, 3:25, 3:24, 3:23, 3:25, 3:24, 3:24, 3:22, 3:12

Was already feeling the fatigue from this week, so during the warm-up I was doubting if I’d be able to complete all 10. But Kathy as usual was her positive self and we just sort of took them in 2s. I was good about halfway through, then struggled with the last couple that Kathy ran with me (she did 8). After that, guess I was so close to the end that I was able to push through 2 more and finish. Legs were definitely tired, but all 10 managed.

Long Run: 23.1 miles @ 9:24 pace

Woohoo! Last really long run complete. The 18 miler next week will be nothing haha. Anyways, once again a bit surprised by what I was able to bring the pace down to. Early 11 with friends were in the 9:45-10:00 range. Which I was okay with because I just wanted people to run with. Then the later 12 with different friends ended up being largely sub-9. Getting back to the car at 20 and needing 3 more was a bit rough, but manageable. Tested out the shoes and socks I have planned for the race and they held up fine – now just waiting the top so I can test that out too.

So close to taper and therefore, race day! Actually managed this week of miles much better than I was expecting. Though I admit to taking naps to make up for early morning workouts. Made good use of stretching and compression socks – didn’t have to ice the knees this time. Managed to hit the workouts solidly, so I look forward to one more week before taper. 17 days and counting!

MCM Training: Week 14/18

I can’t start a report without saying 14/18 down! So there’s no confusion on the specific workouts, for this particular week Monday-Wednesday was pretty much downpour of rain the entire time.

Total Miles: 56

Modified Hills: 6.63 miles

8:55, 8:39, 8:33, 8:02, 8:13

Yeahh, was not on for this workout to begin with and then the rain just made it worse. Normally I love running in the rain, but this workout just did not happen. Got started, had to ease into the pace, and finally just decided to cut it short.

Modified Tempo: 6.54 miles

8:12, 8:21, 8:04, 8:00, 7:52

Changed my Tuesday recovery into a tempo to semi-make up for cutting hills short. Felt much better, except for the fact that it was still raining. But in this case it just kept the run relatively cool, though I did nearly face plant into the wall trying to run to the shower without leaving puddles of water all over the house. Not as long a workout as I was planning, but obligations kept it from going farther.

Intervals: 8.63 miles

9x800m – 3:27, 3:28, 3:24, 3:25, 3:20, 3:27, 3:20, 3:24, 3:22

By Thursday I was struggling a bit from being tired – made up the miles I’d been missing so far in the week on Wednesday with a double run. So I crashed and slept in Thursday to meet up with with someone around 7AM instead of 5AM. Glad to have gotten the sleep, but wasn’t sure I’d be able to do as good pacing without Kathy running in front of me. Not nearly as consistent as with her, but still managed pretty well I think. It was hotter and the sun had come up, so not as good conditions as 5AM, but not bad. After getting all that sleep (like 9 hours), it was like a reset and the second half of the week went much better.

Long Run: 18.19 miles @ 9:10 pace

Recharged after Friday off, decided to just breeze my way through this one. Joined a couple people for a slower early 8 – we averaged around 9:40 or so. Then hopped on with two of the guys for around 9:00 pace for the next 10. Think the easier early 8 helped to ease into the run and kept the miles relaxed. Even the next 10 that were all sub-9 felt good. While I just wanted the miles, quite pleased that the pace was dropped as much as it did.

Almost to taper! Others starting to race has me super excited for race day to get here. While this week wasn’t ideal with the rain throwing everything off and just having an exhausted time getting through the workouts (plus some other stuff), it ended well and I still met my mileage goals. I’ve broken in both pairs of new shoes and retired the old ones (they needed it). Pretty sure I know which pair I’ll wear for the race, but Saturday’s 23 will be the true test. Less than 4 weeks to race day!

MCM Training: Week 13/18

And that’s 13/18 – only 3 more tough weeks to go!

Total Miles: 59

Bike Miles: 5 (lazy!)

Hills: 9.26 mi

7×1.0mi – 8:20, 8:11, 8:17, 8:08, 8:03, 8:08, 8:23

Still not as consistent, but I felt better than last week. Probably need to bring a second water bottle out to the start point with me too. Still had a tight muscle in my left calf, but it has been getting progressively better. A little annoying by the end of this run but it will have gone away by Wednesday.

Intervals: 8.11 mi

9x800m – 3:29, 3:23, 3:23, 3:22, 3:23, 3:23, 3:22, 3:24, 3:16

And another awesome morning chasing after Miss Kathy. It was just a degree or two cooler than it has been, though still humid. We had to avoid the ducks/geese that did not like us being half a pond away from the baby ones. Felt solid, no muscle issues, and absolutely love my new shoes. Wore my “speed” pair which I’ll use when I race the half.

Long Run: 22.03 mi @ 9:02 pace

Yay! Another 22 done at a sub-4:00 pace. A bit slower this time, but with a different mix of people and the last few miles on my own. Felt good and could have run faster but again, stayed with people. Gels and hydration were good. Also, had 4 miles at or faster than marathon pace (unintentionally) which I guess balanced out the slower miles. Last 2 miles were completed sub-8:00. Again, unplanned – but I was by myself for those last few and I wanted to be done. I was mad hungry and Panera was waiting for me haha. No post run issues with my knees or anything, was just tired.

Both of my old pairs of shoes are retired and the new ones mostly broken in. While I’m pretty sure which I’ll be racing in, still kind of undecided on that. Progress! Now to just make it to the end. Less than 5 weeks to race day!

MCM Training: Week 11/18

A bit slow getting this recap out, but here it is. Yay, double digit week! Oh wait, that started last week. Fail. Moving on – highest mileage week EVER!!

Running Miles: 59

Hills: 9.26 miles

7x1mi – 8:08, 8:09, 8:06, 8:13, 8:14, 8:05, 7:37

Yeah, soooo, about that whole staying on pace thing. I was sort of consistent! Ran the first one with one of the girls and the last with one of the guys. Or it may be better to say they were nice and ran with me. I’ve realized that whatever pace I manage on the first repeat, that tends to be where my body settles for the rest of the workout. Maintained pretty well, though the heat and humidity was a bit killer. Stopped after 3 and 5 for water. Otherwise steady going. I realized I need to bring more water with me. Which also probably means I needed to hydrate a bit better too. Hmmm.

Intervals: 7.62 miles

8×800 – 3:32, 3:29, 3:31, 3:30, 3:34, 3:30, 3:32, 3:22

Decided to do these early AM with a couple of the girls. Actually felt kind of cool, though I imagine it was just because the temp was a couple degrees down from the usual afternoon. Except for the slowest one, I just kind of spaced myself back from one of the faster girls. At the end, I felt like I could have done the whole group a bit faster (and by faster, I mean just a couple seconds). Otherwise, that :22 wouldn’t have happened.

Long Run: 22.01 miles @ 8:56 pace

Group of 3 of us did the whole 22 together – though we had people join us for anywhere from 6-14 miles. Felt good, though the middle miles I slowed down behind the other 2 (by about 20 seconds per mile). A few of them were closer to 9:15, but that was probably good as otherwise the pace would have been lower. No issues and I made sure to have gels and e-caps. Last couple miles went well pace wise, but I could feel the tiredness. Only 4.2 more miles and I would have finished a marathon in sub-4! This run went way better than my marathon did, so it was definitely a confidence booster for me.

While the earlier parts of the week I was extra tired (I blame hills), I seemed to settle into the flow of the workouts. Calves have seemed to be the biggest issue areas, though I admit to icing my knees just a bit after the 22 miler. A bit of ice and I was good, so maybe just inflammation? Regardless, super happy with how this week went and I look forward to finishing up the rest of these high mileage weeks. Tappppeeeerrrr, wait for meeeee!!!

MCM Training: Week 10/18

And that’s 10/18! 6 weeks and counting to taper.

Total Running Miles: 54

Biking Miles: 8 (so many! haha)

Hills: 8.24 miles

6 repeats – 8:11, 8:11, 8:10, 8:11, 8:01, 7:40

It was hot and I was tired. At least I was mostly consistent, even if I was too fast compared to what I was supposed to pace. Felt like I was struggling to get up to and maintain speed, but my splits say otherwise. A little strain in my calves afterwards, but that’s it.

Intervals: 8.00 miles

8×800 – 3:31, 3:30, 3:31, 3:31, 3:29, 3:30, 3:29, 3:28

This one was equal parts awesome and sucky. On one side, probably my most consistent workout yet. On the other, I had to rush to get it done and so was stressed from rushing (I didn’t want to cut the workout short, but I also didn’t want to be late). Plus I thought I had another hour to down some more water and keep myself hydrated. But happy to have still gotten the workout done. Color me surprised, I was consistent all on my lonesome. (The group was starting as I was finishing.)

Long Run: 18.57 @ 9:15 pace

Another good 18-miler without any difficulties. Aiming for an even 9:00 pace would have put me between groups for most of the run. Since the first 8 were a little slower, the next 10 would have needed to be faster and I just prefer running with others during training. But had a couple faster miles with one of the girls. Calves felt tired afterwards but that’s pretty normal for me. Well hydrated and had my e-caps/fuel planned out for the water stops. Super glad that part of the training is all ironed out and easy to manage.

Trying to get back into taking the bike out if for no other reason than to stretch my legs. With my mileage being higher over the next 6 weeks leading up to taper, I don’t think I’ll be doing too much with the bike (or too fast at least). Training is getting tiring since it’s getting longer, but I’m managing to stay on it so yay. I’ll be looking at new shoes any time now so I have plenty of time to break them in. I know I’ve been slacking on non-training related posts, but I have a few new ones in progress I hope to get up over the next week or two so keep an eye out for those.