- 120.38 miles run
- I ran an average of 1:37:25. Wow
That took me from being seven miles ahead of 800 miles on the year pace at the end of August to sixty five ahead at the end of September. 65!
I’ve run 651.06 miles on the year. I might hit 800 just after the marathon. WOW.
Speaking of the marathon, my run just went public-ish on Thursday when Joyful Heart tweeted it. It has been on twitter before from the occasional tweet of a blog post, but this seems more real. I still don’t think it will be “Facebook official” until I finish.
Upside of looking down, this little critter did part of mile 18 with me.
- Never miss a Monday: reservoir with a friend. I could grow to like intervals. Finally got to try the Lioness capris. I’m not sure they’re going to work for 26.2, but I loved them for this five mile cool fall evening. I’m looking forward to trying them without a phone in my pocket as that’s typically the undoing with my LBCs as well
- Tuesday: stretch, roll, PT exercises. I said I wanted to incorporate more cross training, and I do, but I think the focus has to be on the prehab.
- Wednesday: Rogue. Planned workout:
a. Marathoners: 2-4-6-10-6-4-2 Fartlek– 2 min at 5K pace with 2 min easy– 4 min at 10K pace with 2 min easy– 6 min at HMGP with 2 min easy– 10 min at MGP pace with 2 min easy– 6 min at HMGP with 2 min easy– 4 min at 10K pace with 2 min easy– 2 min at 5K pace
Why? This workout is about changing speeds in a ladder format. We start with short reps and as the workout goes on the reps get longer before coming back down the ladder. The paces will change as well from faster paces to slower paces and back to faster. The kicker is the recovery. It’s short and that will spike the HR and increase breathing. Runners will not feel recovered going into the next rep so the back half of the workout is the most challenging. Runners will have to dig deep and stay focused to stay on pace. Runners need to figure out how to stay engaged and relaxed while in this uncomfortable (pain cave) state. Learning to be efficient and smooth when uncomfortable is a lesson that will pay massive dividends on race day.
- the reality. I don’t know. My Garmin picked the wrong day to have a moment, and it wouldn’t record. I re-set it after and it’s fine, so gremlins. It’s too dark now to see the Garmin on the go, so I guessed at the intervals and speeds. I’m fine with the effort especially given that it was 80s, humid. October?
- Thursday: yoga and PT exercises never felt so good.
- Friday: walk with Darlene to get her Grete bib and an early bedtime
- Saturday: oh this was fun! It wasn’t as monumental as the first twenty, but we had a blast. The weather was absolute fall perfection of mid 40s when we headed out and about 60 when done. This was no doubt a huge part of why 20 felt so much better than last week’s 18. This was the same route as the prior 20, except we (yes, stuck with people for the first ten!) didn’t miss the turn on Flushing and thus got treated to Wegman’s. I know Deb knows it — not sure if the rest of you will appreciate the sheer glee (and silliness). But Wegman’s is magic and it’s coming to Brooklyn. It was nice to know that was “only” 8.5 miles from the start (and about the same from home) as I forsee a true Wegman’s run when it opens. There are no close subways so run to and buses home might not be a bad idea. After ten I lost the lead two, I pushed through the last ten with varying speed. I wanted to finish, not necessarily finish at a certain pace. I know I can pick it up (see mile 20, mile 3 was GPnonesenSe), and this run left me optimistic for 26.2. Nice entertainment at miles 16-17 or so when they were running a Mutt Strut. I’m not a huge dog person, especially dogs I don’t know, but that was fun.
- Overall I felt good. One weirdness: second week in a row, my tongue decided it didn’t like Nuun or Science in Sport tabs, so I switched to plain water. Will make life easier for race day. The cool weather meant I could try my marathon bottoms: Lotta Breeze capris. They were perfect. Phone in the belt meant no slip and slide and I only had to adjust them after a bathroom pit stop. Zero chafing. Happy Cari. Two podcasts in the last ten before I went to music: Running Rogue’s Mental Tips (useful, but I’m not a mantra person so couldn’t really relate to all of it) and MTA’s interview with Dean Karnazes. I would have liked more Dean and less MetPro, but such is the life of sponsors.
- Sunday: I was very surprised I wasn’t super sore given I had time for neither a post-run stretch nor epsom bath.I headed to the gym for a good stretch and yoga session before crashing to watch some bad football. Yes, it went from nearly 90 and humid to long sleeve weather. Hi fall, I <3 you
Mileage this week/overall: 29.38 // 352.11 (so glad I rotated shoes)
Plan for the week:
- Monday: run
- Tuesday off/cross
- Wednesday: Rogue
- Thursday: off, Little Shop tickets
- Friday: run
- Saturday: off, drive to Albany
- Sunday: Half marathon + 4-5! Look forward to trying my fueling plan
- 643,276 steps
- 294.88 miles run/walked
- the aforementioned 120.38 miles run
11 gym visits to start the September – February period off strong.
- 1,777,037 steps
- 806.77 miles run/walked
- 311.11 miles run (that’s fun)
That step total is scarcely less than seven months in 2013!
2019 To Date:
- 4,548,638 steps
- 2029.96 miles. Yep, completely missed my Run the Year goal, again, a month ahead of last year’s timeline.
- 651.05 miles run