MCM Training Week 15

Saturday, August 9: 10 miles (road)

Today's long run mileage was scheduled to be 8-10 miles for our recovery week. I was initially planning to run 12 though, but changed my mind after hearing our guest coach emphasize the importance of the recovery week at our Wednesday workout earlier this week. Point made. 10 it is then.

We ran the same route that we did in week 6 when we ran 8 miles except we added on a 2-mile out and back section in Travis Heights (which I knew would mean a hill or two) to total 10 miles. I felt pretty good and was happy with how I managed my hydration through the first hour. But, then I overdrank from the mile 6 to mile 8 water stop, so the last mile or so wasn't pretty. I might need to experiment with salt tablets going forward in this heat.

Sunday, August 10: OFF

Today concluded our recovery week. No easy 3-mile run on the schedule today. And, it was a good thing too because we went wine tasting all afternoon, and I was in no condition to run when we got home this evening.

Race Day is 11 weeks from today! 

Monday, August 11: OFF

Today turned into a detox from yesterday's shenanigans. Switched my medium long run scheduled for today with tomorrow's scheduled cross-training/turned OFF day.

Tuesday, August 12: 8 miles (treadmill)

Ran a good 8 miles on the treadmill. Considered running more, but was pressed for time so it didn't happen.

Wednesday, August 13: 6.5 miles (road)

More hills and heat with the Sole Survivors. That's not new. But, I managed it better than I have been for the past few workouts. And, tonight's workout wasn't necessarily an easy one. It was the Warshes x 2. When we did this workout a few weeks ago (my first one back with the group after our vacation), we ran 1 set of hills (alternating hard and easy on the streets) then took a shortcut back to Rogue at easy pace. This time though we ran a 1-mile warm-up then 2.5 miles of the hill/speed workout then retraced our steps for another 2.5 miles of the hill/speedwork (with about 5 minutes of recovery in between sets) and a short .5 mile cooldown afterwards. I would love to say that I made it up all of the hills this time without walking, but I didn't. Let's just say though that I didn't stop to walk until much further into the workout this time and I definitely walked less than the last time we did it. And, I even split the workout clocking 24 minutes for each 2.5 mile section. Not bad given that the route was hilly, there were easy stretches throughout the run, and it was hot. Still need to work on tolerating the pain better when my head tells my body to stop and walk. I don't like to hurt, remember?

Thursday, August 14: 5.5 miles (treadmill)

Easy 5.5 miles at the gym. The half mile was just to even out the mileage from yesterday.

Finally booked our flights to DC for the race. 15 weeks into training now, so I think this is going to happen!

Friday, August 15: OFF

Massage! And, another clean bill of health from my massage therapist. That's twice in a row now and is completely unheard of. Range of motion is good, everything is moving the way that it's supposed to, no tightness or knots anywhere. She's worked on me long enough to know that this is not my typical state, so we spent a few minutes trying to figure out what I'm doing differently to have such good outcomes. I wish I knew!

Week 15 Total: 30 miles

I talked with K this week about how my overall weekly mileage seems fairly low. But, I think it's more of a function of the way that I am recording my weekly mileage (Sat-Fri) compared to the training schedule from Rogue (Mon-Sun). So, looking at this week the Rogue way, then my mileage will be slightly over 40 mpw with the upcoming weekend included (and excluding last weekend).