Tale of two halves for me this week. First half wasn't all that great but had some fantastic runs later.
Mon 5.24/8:13/122 I was planning to run 10 or so but as I wrote about Monday, my Achilles tendons in both legs started throbbing with pain and I cut the run short. Fortunately I was more careful with morning stretches the rest of the week and it didn't act up again.
Tues 8.11/7:54/128 I was just hoping to make it through without Achilles pain.
Wed 10.27/7:37/132 I was planning to do a tempo run but I felt really sluggish the first few miles. I started the tempo part but bailed on it during the first half mile. I didn't physically or mentally want to continue a fast run. However, as this run went on, I felt better. I decided to push hard mile 10 and ran a 5:39. I have a one mile race on Labor Day and I want to get a bit used to a high effort for that distance. I was hoping to run under 5:30 but I guess 5:39 isn't bad considering the 9 miles that preceded it.
Thurs 14.80/7:18/134 I wasn't planning to run as fast as I did but the weather was about 60 degrees and I was feeling strong. From a pace/heart rate perspective, probably one of my best runs ever.
Fri 6.34/7:34/130
Sat 18.05/6:51/144 This was supposed to be 18 with 14 at marathon pace (6:52) but didn't end up that way.
First few miles after the 4 easy ones, 6:49/141, 6:42/145, 6:43/149, 6:35/149. After that 6:35 I thought about how I was running way too fast but when I'd check my heart rate it was around 150. I envision my marathon pace heart rate to be about 155 so I thought I would be OK to stay at that pace since it didn't feel too hard and the heart rate was within the zone. Next set of miles, 6:40/152 (some uphill), 6:35/147, 6:31/145, 6:36/151, 6:32/151, 6:32/152. At this point I decided to push a little harder. McMillan writes about the
Gabriele Rosa fast finish long run and I like the idea of trying to empty the tank on a long run like that. Last four miles: 6:26/154, 6:22/158, 6:17/158, 6:14/159. I don't know if I emptied the tank but those last few miles seemed about as fast as I could muster! Heart rate still low, though.
This ended up being perhaps my best training run ever. Over the last few years my marathon pace runs have been very difficult to get through and it feels great to be feel OK running it even faster. The only negative during this run is I bailed on my gel strategy. I literally gagged when taking my second gel and when it was time to take the third I had zero interest in food and skipped it. This has never happened to me before and worries me some. Hopefully that's just a one time thing.
Sun 6.41/7:42/135 Heart rate tells the story that I was still tired from Saturday.
Overall, 69.21 miles for the week. 8 hours 34 minutes of running time, good for
5th place for the week on Strava Team FFA. By the way, I'm at 221.59 miles for the month with 8 days to go. I didn't originally think I was going to do 300 miles but with 5 weekends in the month (and thus 5 long runs) it looks like I'm about on pace for that.