04/22: 5mi - MB Wk13

PLAN: 5mi
RAN: 5mi @ 9.5-9-9-9-9.4
LOC: LTF after work
EL: 6+

This week has been tough mileage-wise, and I've been feeling sore and weak on the runs. So I decided to take it semi-easy - a constant but my ultimate target pace of 9m/mi to build up some muscle memory.
It got a little tough at the very end and I went down to 6.4 on the last mile, but overall felt really good.

Also I've found the ONE Coconut water at Jewel and decided to try it out today - the stuff tastes SO gross... I was afraid it was going to make me gag at the end of the run and stopped drinking it. But I think it kept me hydrated VERY well.

Finished up with some VE climbing - my legs didn't kill me nearly as much today as the last time I tried this combination!

04/08: 4mi - MB Wk11

PLAN: 4mi
RAN: 4mi @ 9.5-9.4-9.2-9.1-10-9.2-9.1*-9.0-10-9.5-9.4-6.2m/mi*** :)
LOC: LTF @ night
EL: 4+

I contemplated but finally decided against running outside in 40F and 15mph winds. (My throat has been acting up.)
So I bummed around until last minute, and had dinner just before going to LTF (not smart).
The run was GREAT. Yet again I had that "I could do this *almost* all day" feeling even though I had to consciously  keep my dinner down on a couple of occasions. Therefore I decided to make it more fun and work a little on speed.
I believe I am recollecting my sequence correctly:
6.3-6.4-6.5-6.6-6.0-6.5-6.6*-6.7-6.0-6.3-6.4-6.5mph




I changed the speed after every song which is roughly every 1/4-1/2 mile, which worked out great. The * next to 6.6 is due to the fact that I felt like I was feeling my heart going in hyper mode (if only I knew what that was actually called?), so I walked for a few seconds to make sure I don't pass out. Because I had to smash the "stop" button it killed my workout mileage which I didn't look at for a while, so I am estimating that I ran 0.5-0.75mi more.

The greatest feeling was to drop to 10m/mi and feel completely relaxed at that pace to the point of being able to recover very quickly.
I think I'm getting better, slowly but surely  :)))


Climbing after the run was disastrous. I could barely do a 5.8.

04/07: 5mi - MB Wk11

PLAN: 6mi
RAN: 5mi @ 9.5-9.5-10-9.5 m/mi
LOC: LTF @ lunch
EL: 5+

Despite it being on a treadmill it was a GREAT run! I chose to do only 5 miles because...

1. Due to running 4 miles on Mon my week total would be 28mi which is a 12% increase from last week, which I didn't even complete. I simply did not want to overwork my body.
2. Yesterday's run was bad, I didn't want this week to get worse.
3. I took a 2-hour lunch as is..

Even at my 'faster' pace my breathing was amazing the whole way; no cramps and nothing hurt; but I really started pushing it the last mile - it's the whole body fatigue that gets me most of the time, and that's resolved only by mental and physical training.

Schedule Modification
Wk11 is supposed to be recovery week (4-6-4-4-4=22); Wk10 was (4-5-4-4-8=25) while I only ran 13. Following the guidelines the best way to resolve this is to flip: assume Wk10 as recovery week; do Wk10 mileage during Wk11; and continuing on to Wk12 as normal. Which is exactly what I've done so far: 4-5... the only difference is the 8-miler which I should be ready for by the end of this week. Wk12 will be great as another break week with another 8-miler. Will modify on my Google Schedule.