8/05/19 - 8/12/19
Another week in the books, oh boy, that week was tough!
Monday - Day Off
Tuesday - Track Tuesday & 8K @ EB
On Track Tuesdays, Billy always wants me to run some extra Miles. I tried it after the Intervals, but that does not work pretty good.
Today I ran 8km before I met with some other runner and we started with a slow 1.9km warm up followed by the planned Intervals.
We did two rounds of 1‘/1‘; 2‘/2‘; 3‘/3‘; 2‘/2‘; 1‘/1‘.
At the first two fast Intervals, my legs did not feel that good. Not sore, but in some ways stiff. The three Minutes Intervall was better and with the Intervals getting shorter again, I got used to it and could keep/improve my pace.
The second round was a little bit faster than the first one. At the last two Minutes Intervall, I ran beside Mara and she did not give an inch. So we both ran a pretty solid pace. The last Minute Intervall had the best pace as we all could improve a bit.
After a small break, we did a 1.9km Cool Down and made Plans for a BBQ, after next week's Intervals.
Was: 18.1km - 2:02:13 - 6:44 Minutes / km
Wednesday - 6K @ EA
Running slow can be so hard. To slow you down, let other runners pass and keep yourself at a slow pace.
This time I ran around the lake in the opposite direction, just to get some other impressions. Works good, the run was fun and I felt good at the end.
Was: 6.7km - 48:32 - 7:18 Minutes / km
Tuesday - Swimming
Took the lunch break for a swim. Headed to a swimming pool near to my workplace and swam 2.000m.
After the fast intervals and the easy run yesterday, the swim was a great alternative and good
Was: 2.000m - 42:39 - 2:08 Minutes / 100m
Tuesday - 11K @ EB & Strides
I met with a fellow runner, who had not run for a couple of weeks. I told him that I had to run an easy pace of 6:55 Minutes per Kilometer. He was happy with it and he also saw no problems in running 11kms.
We started a little bit faster than the pace we talked about but were able to slow us down a bit. While running and talking, time flys by and before we noticed it, we were on our way back.
During the last Kilometer of the run, we did five strides and finished with a good feeling. The pace was a little bit faster, then discussed before.
Was: 11.0km - 1:13:33 - 6:40 Minutes / km
Friday - 7K @ WU, 6.5K @ HM Pace, 1K @ Daniels T, 3K @ CD
This was a run, I could not await. Running fast for at least 7.5km and testing my nutrition again for race day.
I took three Maurten 100 Gels and planned to take one every 5km. Even if I only had to run 2.5km after I would take the last Gel. Further, I decided to run this course in the opposite direction, as usual, that would offer me another drink stop at a fountain 2.5 km before the end of the run. To simulate the race day water stops, I carried a small bottle with 17oz of pure water.
When I arrived at my starting point, it began to rain. I was happy to try out my brand new Under Armour rain jacket. Huge mistake!
The last week, I had learned a lot about cumulative fatigue and my legs felt really tired. After all those runs this week, I could not expect anything else. I started at a very easy pace, but a little bit faster the recommended warm up pace. My legs did not feel sore, it was more like a little bit stiff and, yes, tired. The longer I ran, the more I was able to shake that feeling out of my legs.
After 5kms I opened my first Gel, emptied it and drank some water. At this easy pace, not a problem at all. 2km more at this slow and boring pace, not a fun task, while the rain gets heavier. Yeah, I have got that fancy looking Under Armour rain jacket. That damn thing did not breath! I was sweating like hell and every now and then I had to release rivers of sweat out of my sleeves. Never again, ...
Beep, beep, beep! My Garmin told me to get faster, yes Halfmarathon Pace, here we goooooo. I slowly increase my pace until I reached 6:00 Minutes / Kilometer. I tried to hold that pace and to increase it a little bit more as 5:55 Minutes / Kilometer is my Halfmarathon Pace.
My legs felt strange. But this is normal, they always need some time, after a longer portion of running slow. A few meters before I reached the 10 KM mark, I opened the second Gel. Well, I tried and finally did it. How to eat it at that pace? I get a little bit in my mouth, tried to chew it, a little bit fell out of my mouth, while I tried to breathe. Swallowed, took another bit of the Gel, put it in my cheeks. Oh boy, I have to train this before race day ;-)
After 3kms at Halfmarathon Pace, I knew, that I could not run the total 6.5km in that Pace. And that I was for sure not able to increase the pace and reach Daniels T Pace. I tried to talk me into this, that everything is ok and that I have to learn, how it feels to run with tired legs. And my legs have been tired.
After 4 KMs at the Halfmarathon Pace, I reached the second bridge of my run and this bridge is also a return point. Running up the bridge slowed me down and let me feel one more time, how tire my legs have been. At that point, I realized how much tailwind I had on my way here. From now on I had to fight a headwind.
Wind and rain, I did not enjoy running on that bridge. Though I was able to increase my pace a little bit and also on my way back to my starting point I tried my best.
Beep, beep, beep! My Garmin told me that I had to run at Daniels T Pace. No way! BUT, I tried to go faster from the pace I actually was running. That worked.
At 14.8 KM or so, I reached the fountain. I stopped, drank some water, refilled my bottle for the last 2.7 KMs, ate my Gel and headed back at Cool Down Pace to my car.
In the end, I am happy with this run. I was able to complete it without walking. Even if my legs felt tired, sorry for mentioning this so often, I had no other pain or trouble, which is also a very good sign for me. I had a hard week so far. Track Tuesday was 6 KM longer in the End than Billy had written it in the Training plan. I went swimming on Wednesday and did the easy run on the same day a little bit too fast. Rain, wind and temperatures a little bit too high also had an impact on my performance. Cannot wait for the next long run
Was: 17.5km - 2:02:28 - 7:00 Minutes / km
Saturday - Day Off
Sunday - 10K @ EA
After a rest day with a Thai Massage, this Sunday morning easy run was kind of fun again.
Maybe just a tiny little bit too fast, but my GPS had some problems with all the trees in the woods. So I ran a lot after heart rate.
Was: 10.4km - 1:16:14 - 7:18 Minutes / km
Sunday - Swimming
Sunday is Swimday, so we headed to a swimming pool and I did a 2.000m Swim.
Even with some slower swimmer on my lane, I was able to improve some of my (unofficial) PRs.
750m: 15:12 -> 14:59 Minutes
1.000m: 20:38 -> 20:08 Minutes
1.500m: 31:20 -> 30:35 Minutes
Later we joined my parents in law for a nice BBQ.
Calories Out, Calories In
Was: 2.000m - 41:26 - 2:04 Minutes / 100m
This Weeks Total:
Running: 63.8km - 7:23:00h
Swimming: 4.0km - 1:24:05h
Lessons learned? A lot! Coming soon
40 days to go until Magic Run Weekend first Race!