When last I checked in, I was entering month 2 of 13.1 training. I set some big goals for myself for this month, and I have to say I'm pleasantly surprised at how well I'm doing. Before I got MJ fixed, this is about the time of training where the wheels would fall off and everything would go to shit.
Loopsters, everything is far from shit.
Week 5 was a week where I didn't get my 4th run in, but got in an hour endurance spin session (whew!), 2 strength training sessions, and had two nice mid-week runs. Sunday's long run was post-poned because we had a freak snap of winter cold. Why run on Sunday in feels like 20 when Monday afternoon is going to be in the 50s? So instead I did another spin session, and tackled 7 miles Monday afternoon. That was also Patriot's Day, and while I couldn't watch Desi do something magical that day (thanks, NBC), the flotrack Twitter feed sufficed. Her achievement and my first 7 miler since surgery (post-surgery mileage PR, or psmPR) made it a great day for the Americans.
(srsly, does anyone know how to edit photo size in this platform or do you have to make things smaller in a photo editor & then upload)
Week 6 brought the 4th run in. the 4th run (although technically 3rd in the line up) was a nice, easy shake out after a 4 mile fartlek session the day before (surges of 9:59 pace for 4 minutes, with 2 minute jogs). Gosh I use parentheses a lot. Anyway, that shakeout run on Friday was followed up by something even bigger on Saturday. I went to an open casting call for SURVIVOR with the BF and a work friend.
I was going for the runner look.
Sunday was an afternoon long run, where I did 1 4.22 mile loop in a nearby park, stopped at my car for Nuun and part of a gluten free honey stinger waffle, and finished another 3.8 for 8 miles and another psmPR. I was pleasantly surprised to find my last two miles were my fastest, even though I felt like I was tiring. I also found that, while that waffle was delicious, I also nearly threw it up about 6.5 miles in. So maybe that will just be a post-race snack.
Week 7 was probably my favorite week yet. Instead of spinning, I took Monday off for some odd reason. Can't remember why now. Tuesday was a mobility and strength session, Wednesday I did a 30 minute spin instead of running (raining like mad), and Thursday was a 5 miler at "easy" pace but averaged 11:39 mm. It's only about 20 seconds faster than the bottom range of my calculated easy pace, but I feel like I'm pulling a lot of Bangles with my easy and long runs lately, AKA going a bit faster than I "should". But, it feels good and MJ is cooperating, so maybe my easy pace is just getting faster.
Saturday, there was a free 5k, so I moved Friday's run and did a nice jaunt with a co-worker. We chatted the entire time, enjoyed the beautiful weather and finished in 33:30, exactly 11 min pace. The last time that pace was conversational, I was doing coached speed sessions during marathon training. Someone's getting their fitness back.
Finally, yesterday, I joined the LRS Sunday morning run group for my long run. I woke up late, made it to the store just as everyone was taking off, and was about 10 minutes behind by the time I finished my quick warm up. This was only an issue because there is a new leader for the group and they don't use nearly as many flags to mark turns, so I ended up choosing the wrong "straight" coming off a paved trail. I nearly had to look the map up on Facebook at mile 3 when I saw an aid station ... for mile 6. I literally just sighed. The plan was 9 miles and the idea of having an aid station at 3.3 miles instead of 4 just really messed with me. But, I sucked it up, ran to 4.5 on Polar Polly, turned around and ate my cheerios at 5.7 miles instead of 5. It was fine. The rest of the run went really well, I just enjoyed it, went at a pace that felt good and finished 9 in 1:47. My 7 miler two weeks earlier had been 1:28. Less than 20 minutes faster for 2 extra miles. <--- that means the world to me
Appropriately used the 'beast mode' filter for this picture.
If you didn't deduct from my 5 sentences about my long runs, I've been trying to find good mid-run fuel. I just can't handle gels or chews anymore. Too much sugary syrupyness for me. I tried making banana chews from Run Fast, Eat Slow and do not like the texture of them at all. So, I tried the Honey Stinger Waffle (nope!) and yesterday, Honey Nut Cheerios. Other than the need for a plastic baggie, they worked really well. I had about 2 handfuls before the run and a handful mid-run and felt great. The little cups of gatorade I had at each aid station helped, too, I think.
How's your training going? Go to any open casting calls lately? What's your long run fuel?