As a coach I prepare my athletes to run. As a PT I help my patients to run/perform. Usually I have a steady dose of one race after the next, one stepping stone to the next. I do not have that right now. Although I am on the clock with the Las Vegas Marathon. It is months away. While I prepare for this race I am running very well. I am dying to see where I am. I am dying to see what my goal for Las Vegas should be. When I started all this I read that 4:30 was the cut off. That would be a 50 min PR. Can I go faster than that? What does my fitness say right now? Here is how my week went.
Tuesday-Preview the race course. I ended up with 5 miles. 3 miles under 8:20. The details have been fuzzy.
Wednesday-Race course again easy. 5.5 Miles easy at 9:15 pace.
Thursday-6 miles under 9. 10 min easy, drills and strides. Then 2 laps on the 5K course. It didnt actually occur to me that it would be near 10K. And if I run it under 6 that my 10K PR would be in play, IN TRAINING. My official 10K PR is 53:42. I ran 53:45. I also clocked the 10K at 6.26 miles. Hmmm. It was a 8 miles effort. I felt strong and holding back. It was 2 X the 5K course. The first 5K was 25ish and the second was 28ish. The avg was 8:35. I wasnt too tired. In race conditions I can go harder, the cross country world calls this course a slow course.
Friday-Long run. Since the meet is on saturday, I had to get my long run on friday. 14 miles. I wanted sully to reach his max so he ran 8. Then a 6 mile add on. The first 8 I felt like I could run forever at 9:30-40 pace. Then I dropped sully off, headed back out. I thought I would run my 6 mile loop. The big hill zapped me. Then the mental games started. The last 6 were a grind. Too slow, too much mental. I think it was a culmination of the week. I was pooped. I got it in. No injuries just tired and sore.
Saturday-Meet. I didnt have training clothes on or my watch but I walked and ran a ton. Nothing official as mileage goes but I was very tired.
Sunday-Training run at elevation. I forgot my watch but did 20 min easy, drills/strides, and then hill repeats, 10 in cool down. I think about 6 total. Felt OK. Looking forward to a new week.
Stats: 38 miles total. All goals met. I can get my nutrition better and I can rest more. I may need to add some strength/core work. I can feel the adaptation. Quote:
"the ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
- Martin Luther King, Jr.
I am definitely in a new stage of challenge