MCM Training Week 14

Saturday, August 2: 16 miles (road)

Birthday long run with Angela! We started again on our own at 5am and ran an out-and-back route up north. I thought the first half of the route was slightly uphill, which meant the return was slightly downhill. We had a workout included in the long run rather than just running at easy long run pace:

"7M EASY
2M @ MGP (or MGP effort......weather will be MGP + 10 sec or so)
3M @ HALF MGP (or 20-30 seconds faster than the previous section)
4M @ MGP (the MOST IMPORTANT SECTION. MGP + 10 seconds is fine due to heat)

First off, effort is EVERYTHING. MGP might not be MGP, expect a 10-15 second adjustment."

MGP and Easy are generally the same thing when Angela and I run together, so there wasn't much of an adjustment to our paces during this run. We did run faster on the latter half of the run, and I felt like we were going too fast at times even though it felt relatively comfortable. Must have been a combination of the downhill and "cooler" temperatures, although low 70's still isn't really cool (unless it's August in Texas).

I went through 4 water bottles with my Tailwind mix during this run. I had a side stitch at times, which was uncomfortable and distracting in the last few miles.

Sunday, August 3: 3 miles (treadmill)

Easy 3 mile recovery run.

Monday, August 4: 5 miles (treadmill)

Today started our recovery week! I haven't been feeling too beat up or fatigued, but I was thankful anyway for the decrease in mileage from a time perspective this week.

Tuesday, August 5: OFF

Another cross-training day turned OFF day.

Wednesday, August 6: 6 miles (road)

Straights and curves with the Sole Survivors and a guest coach while Bobby was away. And, a guest appearance by K at the workout! We had a 1.5 mile warm-up/cool down with 2 sets of 6 laps alternating hard and easy efforts. As in the past few weeks since we've been back from vacation (and the weather has been even hotter), I struggled with the hard efforts in the heat. Nausea set in fairly early during my hard efforts in the first set, but I pushed through and completed the workout. A heat index of 105 ain't no joke, people.

Thursday, August 7: OFF

I switched my off day from Friday to Thursday to better accommodate our daily schedules this week.

Friday, August 8: 3 miles (treadmill)

Easy 3 mile run.

Week 14 Total: 33 miles