|From the Rock n Roll Las Vegas website|
This time around I'm using the help of a coach. Two years ago. I ran the RNRLV marathon and I crashed and burned hard during the last six miles. I overdressed and ended up getting too dehydrated, and my calves seized up so bad during the last few miles of the race. But, to be honest I didn't have enough long runs in the tank... I finished in 3:49 that year.
|I was so worried about being cold, that I wore one of|
everything. I forgot that my body is a furnace
that burns hot!
Last year I ran the Deja Vu Marathon and I definitely put in the effort on the longer runs. Unfortunately, I still missed my time goal by a few minutes and I ran a 3:42......
|I put too much faith in my Garmin to accurately|
pace me on a 25 lap marathon course.
Earlier this year I was feeling a little burnt out, so I didn't really race much......But, I am really looking forward to completing this next 14-week training block and hopefully running a sub 3:40 marathon....
I'm using this blog to chronicle my efforts.
So here's how last week went....
Monday, 8/8- 4.8 miles- This was a 45-minute recovery run, and I also did a 5 x 20-second strides
Tuesday 8/9- 3.7 Miles- 15 Minute warm, form drills, striedes, 10 Minute time trial, and cool down.
I was a bit worried about this time trial... It's hot, and I feel so bloated in the summertime. Earlier this year I was worried because I had lost some weight fairly quickly, well I managed to gain a few pounds back, and then I gained a few more..... But, I feel strong, so that's what counts right? For the Time trial, I was hoping to average just under 7:00 minutes.... I actually negative split the time trial...
I had to share the track with some high schoolers during my warm up, but thank god I only had to share the track with one other runner during the time trial. Here's the data
Lap 1: 1:46
Lap 2 : 3:32 ( 1:46 )
Lap 3: 5:16 ( 1:44 )
Lap 4: 6:59 ( 1:43 )
Lap 5: 8:42( 1:43 )
last 300 meters in 1:18 ( started to hitch like I was going to barf and that slowed me down a little)
I averaged 6:59 per mile, but was given a heat adjustment to about 6:53 pace.
Wednesday, 8/10- 5.3 Miles- 50 Minute Maintenance run. I decided to go outdoors to run, and it was 95 degrees outside..... I almost cut the run short, but during the 4th mile I ran through a splash pad at the park and soaked myself.
|Not from last Wendsday- I just wanted to show you a picture|
of the vest.
I've also been wearing my hydration vest/pack when I run outdoors. I love this thing so much!!!! It's heavy but I can carry my water hands-free!!
Thursday 8/11 6.6 Miles- A speed workout. Two Miles warm up, a few strides, then 2 x 1.5 Miles with two minutes active recovery, and then a cool down..... I did this workout on the treadmill because running a speed workout outside is darn near impossible this time of year. I was able to average 7:30 pace for the 1.5 Mile segments. Here's a snapshot of the data
Saturday- 12.3 Miles Two hour run, at an easy relaxed pace...This was an interesting run. I got up early and left the house at 6am. I'm pretty paranoid anyway, but my husband has been really nagging me about being safe, and being aware of my surroudings. I stayed close to my home and ran loops around my neighborhood. The pace was also slower than what I'm used to for long runs.... But, there is a reason for this.
|I ran out of water at Mile 10, and I went inside a McDonalds|
to drink water,Powerade, & Diet Coke
Total Mileage for the week 32.8
This week will be higher in milage and I only have one rest day as oppossed to two.
It's nice to have a coach to take some of the guess work out of my training. I do note that I'm running my recovery runs, and my long run slower than I normally would.... But, I am going to trust the process. I have a feeling that I was probably not doing my recovery days right in the past... I like to run tempo pace, but I will not improve if I don't vary some of my routine....I'm stubborn.
Thank you for reading.