Best week of the year so far in terms of mileage as I topped out at 83 miles. Capped by setting a 15k PR Sunday in the Beethoven 15k at Brunswick Forrest in a time of 58:12. Which also was good enough for the overall victory, and team victory. A good day indeed- felt pretty strong throughout the race, and took the lead solo just past the 5k mark, after running with my friend Jamie the first 1/3 of the race. He came in 2nd OA and also broke the hour barrier, and set a PR. Happy for him- and he's also a fellow Pennsylvania kid.
Some soreness in the upper part of my right hamstring first noticed late Friday night. Very tender near the top part, but didn't affect any range of motion running wise. Probably caused doing striders Friday night, on top of some harder intervals with Amie on Thursday morning.
Got a hill work in one day this week- using the yellow blaze trail up Sugar Loaf trail in the Carolina Beach State Park. Did about 7-8 repeats, and figured I got in total between 2500-3000m in on hills (plus soft surface). Making hill work one of my focal points going forward in my training. Hit Snows Cut bridge twice on Monday as part of my first workout, running at marathon pace both times while crossing. Seeing what others are going locally, and those who are training for Boston whom I follow on social media, and/or what hill workouts are listed in the BAA training plans. If I can't fully simulate, I can attempt to get close to the same amount of hill running totals in.
More sublime moments on the runs, especially aware of Friday night running in the dark. Stoked again about the race today, and how the training seems to be playing out so far. Still a long ways to go...
Week # 7 (1/22/18-1/28/18)
83.0 miles total
Monday: 19 miles. WO1. 4 + 8M + 1T + 4M + 2. Carolina Beach roads plus River Road and back. Snows Cut Bridge x 2. Solid workout. Legs felt pretty alive and had some pop. Also coming off of about 15-16 miles the day before on the trails. Splits: 7:14, 6:56, 6:49, 7:04, 6:51, 7:01, 6:57, 6:58, 6:17, 6:46, 6:47, 6:53, 6:44. Was shooting for sub 2:20 overall. Run time- 2:15:40 (7:08 pace)
Tuesday: 7.25 miles. Carolina Beach State Park trails. Picking up flags from Survival Run. Real easy pace, legs not too beat up from Monday but definitely feeling it some. Peaceful afternoon. Warmer with temps around 60. Run time- 1:08:47 (9:29 pace)
Wednesday: 13.32 miles. Carolina Beach roads + SP trails. Ran several hill repeats. Found about a .4 mile section to use down Yellow blaze trail running up to very top of Snow's Cut hill (about .3+ uphill). Hit big hill on way back, + thru in Snow's Cut hill from other direction twice (probably about 150 -200 meters). Took hills fairly hard, think pace was down to low 7s at some points. Good mileage day. Run time- 1:50:59 (8:20 pace)
Thursday: 14.97 miles. Did Amie's WO w/ her. Roads from her house, used a loop for the intervals around neighborhood, and onto River Road. 5 x 3 mins I pace (low 7s) w/ 2 mins recovery jog + 4 x 1 min I pace (mid 6s) w/ 2 mins recovery jog. Another real solid mileage day. Colder out, wore long pants temps 30s WC 20s at start. Some fatigue in legs. Run time- 2:12:49 (8:52 pace)
Friday: 13.65 miles. Carolina Beach to Kure Beach and back, then to north end of CB. Night running. 8 x 150 I/O striders in 10, 11th miles. Ran steady pace around 8:00 most of the run. Dug running at night, and the challenge of needing all the miles to try and get over 80 mpw. Didn't want to have to close to 20 Sunday at race to get. Felt pretty good most of run, did not feel hamstring until much later that night. Run time- 1:49:18 (8:00 pace)
Saturday: Rest/ recovery
Sunday: 14.8 miles. Brunswick Forrest. 4 miles before race w/ Amie, mostly in the rain. Fortunately wasn't too cold as temps were in the 50s. 15k in 58:21 (had 9.23 miles on garmin, but also slowed a lot on boardwalk 2x which was wet, so balancing the two out and calling it a 15k PR. Last PR was 59:35, so well under). Solid race. Splits: 6:28, 6:22, 6:32, 6:04, 6:12, 6:13, 6:27, 6:22, 6:02 (pace). 1.5 mile cool down again in the rain. Only some slight discomfort in right knee (same as usual) on 4 mile warm-up. Hamstring no problems. Fun morning, blessed to be able to compete. First race since Thanksgiving.
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