Monday: 5M (41:47) and 2M walk
I had planned to take the day off after the 50 mile ride on Saturday and 18 mile race-pace run on Sunday, but it was just too nice to stay inside! Thankfully some friends agreed to join me, and I enjoyed the beautiful (though fleeting) spring weather with a run on the ATT with Jen D, Moonberries fro-yo, and a walk around Woodcroft with Jeannelle and Nicole.
Tuesday:
AM - 1500 yard pull swim (35:00)
PM - 3M run/walk around campus with Nicole
Wednesday:
AM - 45 minutes moderate on the trainer
PM - 8M (59:19) including 4 x 1M.
I decided to run later in the day (when it was in the 50s instead of the 30s, which meant running the prescribed BCTC workout on my own. I generally have a tough time with workouts and tempo runs if left to my own devices, because it is just so easy to say "well 3 mile repeats is good enough" or "maybe I can break the last 2 into 800s," so I was happy to just get this one done! The repeats were supposed to be at 10k pace, which according to various calculators should be in the 6:45-6:55 range. I went out a little fast (downhill from Scott King) and swallowed a bug during the second repeat (the downside of warmer weather, I guess), but otherwise stuck to the plan (6:32, 6:55, 6:45, 6:50).
Thursday: 1600 yard swim (38:00) including drills and a few 100s
Friday: 8M (60:57)
Ellen has agreed to train with me for a 1:30 fall half marathon, and looking at the schedule it looks like we'll be doing a lot of miles in the 7:10-7:20 range, so for today's run we decided to throw in a few tempo-ish miles in the middle of our Rise run (7:16-7:18-7:17). This pace is not particularly challenging for Ellen, so she is able to chat and distract me the entire time, which is awesome, and I am really excited that she is going to help me through fall half training!
Saturday: MS Spring Fling 50M & transition run
This was my first organized ride, and it was awesome! Breakfast, supported aid stations, a well-marked course, police holding traffic at intersections, and lunch, plus the proceeds went to a good cause... undoubtedly well worth the $30! I started out with the BD team, and stayed with them until the first rest stop. As a group, we were averaging about 15 mph, but I wanted to push myself a bit more in preparation for the upcoming half iron, so I headed out on my own and reconvened with the team at the turnaround and then again at the finish. I averaged about 18 mph riding solo for the second half of the ride and felt pretty good, so I am feeling optimistic about my goal of finishing the 56 miles of the triathlon in under 3 hours, which requires a pace around 18.7 mph. With the ride complete (48.3M, 2:54:25), I changed into my running shoes and did a quick mile just to start re-acclimating my legs to the bike-run transition (7:20). 8 weeks to go!
Sunday: Pacing at Umstead (12.6M, 3:58:28)
I left the house around 11:30 to make it to Umstead for the midnight gate opening and started my pacer duties right on schedule at 1:45am. This is my second year pacing at the 100, and this year Val asked me to accompany her on lap 7 (miles 75-87.5!). We chatted, walked up the hills, jogged on the flat and downhill stretches, and made it through the lap without incident. I was exhausted by the end (not surprisingly considering I'd normally be sleeping during those hours), so I couldn't even imagine how Val was feeling after having completed 87+ miles. She did awesome though, and rocked her last lap to PR in her 3rd Umstead 100. I will never ever do something that crazy, but it's nice to be a part of it and support my nutso friends :)
After spending a good bit of the day lazing around, I met Jen & Jenn on the ATT for a little shake out run. We'd all had rough weekends, and I was relieved that there was consensus on taking it easy. So it wasn't far or fast (4.6M, 40:13) but at least I got my butt off the couch and ran off some of the mornings' Bojangles.
Monday: 5M (38:58) and 2M walk
Did the usual Monday Rise recovery run with Ellen, and for the first time this year it was warm enough for shorts at 6:30am! After work, I met up with Nicole for a little walk on the ATT and it was actually hot outside... Hurray for spring!
Tuesday:
AM - 1800 yard pull swim (37:00)
PM - Speedwork with Jen D (6M, including 4 x 2 minute and 2 x 1 minute intervals)
I realized that a Wednesday workout would mean running every day this week, which isn't really ideal with Boston less than a week out, so Jen agreed to a last minute change of plans and instead of just easy miles we added in some 2 minute and 1 minute intervals. I think I was supposed to run the intervals between 10K and half marathon pace and I tried to run at what felt like a challenging but sustainable pace, but somehow they ended up around 0.3M/2 minutes (6:40 pace). Despite the odd time of day for a workout and the heat (82 degrees - I think we just skipped right over spring), I felt great. And we ended the run with Moonberries fro-yo, so I really have no complaints!
Wednesday: 45 minutes moderate effort on the trainer
Thursday: 45 minutes easy on the trainer
Saturday: Quick 3 mile shake out with mile 2 at goal marathon pace, and off to Boston!!
Wednesday: 45 minutes moderate effort on the trainer
Thursday: 45 minutes easy on the trainer
Saturday: Quick 3 mile shake out with mile 2 at goal marathon pace, and off to Boston!!
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