Due to the obscene weather around here, and it's impact on my distance running, I repeated week four. This was actually a very good move for me, considering I started training a week early to give myself some flexibility. So now I'm back on track, and logging the right number of miles to peak at the right time. Also, I now fully understand the implications of going for a run in Virginia in the summer.
So I'm going to skip the details of my first attempt at week four. The heat/humidity factored to destroy my first attempt at 13 miles on Friday, 22 July. I tried to go out at 7am and found myself physically drained and mentally agitated six miles into the run. I stopped the agony and vowed to regroup. So after some consideration, I decided to take the rest of the weekend off from running and get back at it on Monday the 25th.
So Monday I got up and ran 6 miles in my neighborhood at 6 am. The air temperatures are cooler at this time but the humidity has been running between 85-100%. I followed the advice of some of the stuff I've been reading lately, particularly the Runners World articles on how to handle the heat, and I went a little slower and more deliberately. Finished in 55 minutes for a 9:13 average, with each mile split deviating only slightly from this. Lots of hills around where I live, so I always consider the terrain when I loot at my stats on runs from home.
Tuesday I went out at work in the afternoon and did 3 miles in 8:57, 8:12, 8:07 for 25:18 overall. I have been feeling really good on the short run days, and breeze through them feeling better as I go along. It's good to get out during work and burn off some frustration, too.
After taking a break on Wednesday, I was out the door at 6 am again on Thursday for a six mile race pace run. Due to repeating week 4, this was my third Thursday in a row running 6 miles at race pace. I did it from home and headed to a track a short distance away, counting the to and from distances as well. I felt pretty good and was able to do it in 52 minutes for a 8:43 overall average pace (8:53, 8:50, 8:46, 8:37, 8:37, 8:33). I like the negative splits.
Friday was the test. Got my GUs and Jelly Belly sportbeans, filled up my water bottles and strapped on my hydration belt and headed out the door at 6:20am for a 13 mile run. Considering the heat and humidity I was willing to settle for averaging 10:30 per mile, and finished up at 2hrs and 12mins for a 10:10 average pace. I took it easy, and covered some hilly terrain. Felt great for the first six or seven miles, before the environmental factors really kicked in. The out and back course covers a lot of hills, and finishes with three miles that each take a lot of effort. I ended up walking up a good part of the last hill, as at 8:30am I was toast. Finished strong, though, and proudly ended the run on my feet! Looking at my splits, my biggest learning point is to avoid the 9:20 miles during this time of year and this stage of my long runs. I want to keep them closer to 9:45, which is where the majority of the splits were.
I was as well prepared for this long run as I could have been; I was hydrated, rested, and fueled up. I got back home and was soaked with sweat as if I'd been in a pool, so my wife hosed me off in the back yard. I grabbed a big cup of ice water and sank into a plastic chair on the patio to enjoy a few minutes of regained confidence.
Week 4: 28 miles run. I didn't run yesterday (Sunday) due to a 6 hour drive, which ended with us realizing our home air conditioning was broken. So I take a bye on the first run of week #5. This week I will step it up a bit with a 14 mile run on Friday. Have to run 7 today! Feeling better and getting better.
So I'm going to skip the details of my first attempt at week four. The heat/humidity factored to destroy my first attempt at 13 miles on Friday, 22 July. I tried to go out at 7am and found myself physically drained and mentally agitated six miles into the run. I stopped the agony and vowed to regroup. So after some consideration, I decided to take the rest of the weekend off from running and get back at it on Monday the 25th.
So Monday I got up and ran 6 miles in my neighborhood at 6 am. The air temperatures are cooler at this time but the humidity has been running between 85-100%. I followed the advice of some of the stuff I've been reading lately, particularly the Runners World articles on how to handle the heat, and I went a little slower and more deliberately. Finished in 55 minutes for a 9:13 average, with each mile split deviating only slightly from this. Lots of hills around where I live, so I always consider the terrain when I loot at my stats on runs from home.
Tuesday I went out at work in the afternoon and did 3 miles in 8:57, 8:12, 8:07 for 25:18 overall. I have been feeling really good on the short run days, and breeze through them feeling better as I go along. It's good to get out during work and burn off some frustration, too.
After taking a break on Wednesday, I was out the door at 6 am again on Thursday for a six mile race pace run. Due to repeating week 4, this was my third Thursday in a row running 6 miles at race pace. I did it from home and headed to a track a short distance away, counting the to and from distances as well. I felt pretty good and was able to do it in 52 minutes for a 8:43 overall average pace (8:53, 8:50, 8:46, 8:37, 8:37, 8:33). I like the negative splits.
Friday was the test. Got my GUs and Jelly Belly sportbeans, filled up my water bottles and strapped on my hydration belt and headed out the door at 6:20am for a 13 mile run. Considering the heat and humidity I was willing to settle for averaging 10:30 per mile, and finished up at 2hrs and 12mins for a 10:10 average pace. I took it easy, and covered some hilly terrain. Felt great for the first six or seven miles, before the environmental factors really kicked in. The out and back course covers a lot of hills, and finishes with three miles that each take a lot of effort. I ended up walking up a good part of the last hill, as at 8:30am I was toast. Finished strong, though, and proudly ended the run on my feet! Looking at my splits, my biggest learning point is to avoid the 9:20 miles during this time of year and this stage of my long runs. I want to keep them closer to 9:45, which is where the majority of the splits were.
I was as well prepared for this long run as I could have been; I was hydrated, rested, and fueled up. I got back home and was soaked with sweat as if I'd been in a pool, so my wife hosed me off in the back yard. I grabbed a big cup of ice water and sank into a plastic chair on the patio to enjoy a few minutes of regained confidence.
Week 4: 28 miles run. I didn't run yesterday (Sunday) due to a 6 hour drive, which ended with us realizing our home air conditioning was broken. So I take a bye on the first run of week #5. This week I will step it up a bit with a 14 mile run on Friday. Have to run 7 today! Feeling better and getting better.
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