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BiscuitPusher last won the day on October 21 2017

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  1. In case anyone was wondering, I did cut back last week. I ran 20 miles last week, 4, 3, 3, 6, 4. I think it was the right choice because I definitely felt ready for more miles this week. This week was my highest mileage week to-date in years. 28 miles run in 4, 6, 4, 10, 4. Granted, I still have 4 more to run tomorrow, but I don't think it will be an issue. For my 4 miles yesterday I decided to go ahead and run them straight instead of the 5:1s. I figured that for my 5:1 runs I was averaging sub-12 minute miles -- which is pretty great. It means I'm mostly running 11s or even sub-11s during those 5 minutes. My half PR average is 10:18 when I was in really good shape years ago, but 11s or 11:30s have always been a good pace for me and something I'm happy with. Therefore I figured if I ran 4 miles straight -- it would *have* to be faster than an 11:45 average. I was wrong. I was also miserable. I can run a mile without a walk break, but it's slow and hard for me. It takes a lot of mental talking to myself to make it all the way through the mile. Because I was working so hard to make the full mile, I went ahead and took short walk breaks after each mile. I managed to drag myself through 4 miles, but my average was 12:02 and it just wasn't pleasant. Today I had 10 miles on my agenda. The furthest I have run in years. There is a mixed-use path that loops around the airport up the road which comes out right around 10 miles so it's always been one of my go-tos for longer runs in cool weather. (very little shade so it's terrible in the summer.) I've run and biked around that loop dozens of times over the years, but it's been a while so I was a touch nervous. But I set out with my audible book on my phone and my watch set to 5:1s and it was fine. Not great. Not terrible. But I ran strong during my 5s and enjoyed my walk breaks when they came. I ended up running 10.5 miles with an average of 11:44. Next week is another 28-mile week -- 4, 6, 4, 11, 3. I will probably do at least one of them as a straight run -- walk breaks after a mile as-needed -- but I suspect I won't enjoy it much. Ideally, I would like to get to the point where I can run 5 or 6 miles with no walk breaks, which means I need to start stretching some of my run intervals out. But on the other hand. 5:1s work for me right now so I don't want to stress too much about it before Rehoboth.
  2. Two weekends ago I had 7 miles on the training plan. I ran it, but the last two miles were rough. I had to take extra walk breaks on top of my 5:1 intervals and I was very glad to finish the run. After that run I was a little nervous about the 8 miles on the schedule last weekend. My shins were bothering me a little and my knee was starting to get a little achey -- I figured I would just run what I could and walk when I needed to. But the 8 miles went really well. The 5:1 intervals worked perfectly, and I finished strong and felt like I could actually go further if I needed to. However, the 4 miles on Sunday were pretty rough with sore, tired legs. I was thinking about adding a cut-back week to my training plan though. I honestly didn't spend a lot of time looking for a training plan -- I googled "beginner half-marathon training plan" and picked one of the first ones I found. I figured I have actually run enough halfs (18 I think) that it didn't matter much, I just wanted a plan to follow to help keep me accountable to my training. The plan is pretty basic. Run 5 days a week -- taking Mondays and Fridays as rest days. The long runs started at 4 miles, and then basically just added a mile each weekend, and the weekday runs went from basic 3 milers to slightly longer 4, 5, and 6 milers. Last week the schedule called for 4,5,4,4,8. This week it calls for 4,6,4,4,9. Next week: 4,6,4,4,10. and so on until it basically finishes at 12 miles two weekends before the race with a slight cut-back week the week before (long run on the week before the race is 6 miles.) All things considered it's a good plan for me. I have never been one to get caught up in tempo runs or speed work or anything fancy like that. I just like to run miles and try to go a little faster or a little stronger when I can. However, I was thinking about making this week a cut back week. Run 3,4,3,4,6 or something like that. Give my legs a bit of a rest and then next weekend make my long run 10 miles as-scheduled. Part of the advantage of that is I have a great 10 mile loop around the airport, but I despise trying to run an out-and-back on the loop for 9 miles. If I'm going that far around I might as well just finish it. This is silly I know. I actually went to the gym to run on the treadmill for my run this afternoon. It was warmer out than I like to run in (I hate running in the heat) and I figured the bouncy treadmill would give my shins and knees a little bit of a break. Plus I pulled my hamstring stacking firewood over the weekend. On the treadmill I listened to my audio book and decided to run without stopping for a bit. I managed the first mile at a 5.2 pace with no break. a 1 minute break and I ran another 10 minutes with no break. Then I switched back to my 5:1 intervals until I ended up finishing 4 miles. Now I have to decide what to run tomorrow. I could just stick with the plan and run 6 miles. Of course I don't have a 6 mile route I like much which always makes me cranky. Or I could cut back and only run 3 or 4 miles... decisions decisions. Although honestly, I think my biggest problem is that I don't like longer mid-week runs. My neighborhood basically tops out at 5 miles and that's running lots of awful cul-de-sacs on some pretty badly canted roads which my legs hate. Driving to other places to run annoys me since traffic is always awful in the afternoons and it just adds even more time to something that already takes a lot of time for a slow poke like me. I could run home from work. It's actually a perfect 6-mile route from door-to-door. But that means I have to actually plan it all out and prepare tonight and I just don't feel like committing to it. Yup.. laying it all out right here and I"m just whining and indecisive. Most likely I will end up running 6 around my neighborhood, but I guess we shall see.
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