Training Week 9/10

Training for the week 9/10 to 9/16 was spot on solid. Mid-week speed of 7 x 1 mile @ 6:00 pace and a quality long run at week’s end of 18 miles with 2 x 5 miles @ 6:30 made up the main work. I hit my paces even though I struggled to do so. Either way, I am feeling confident in my ability to go sub-3 hours at Smuttynose. Only worry from here on out is that my body, which has felt amazingly strong since the Death Race, is now showing signs of fatigue — and a familiar lower back issue is again proving chronic.

Week 9/10

Mon: 4 miles, easy – road
Tues: 5.65 miles, social – road
Wed: 15 miles, including 7 x 1 mile @ 6:00 pace – road
Thurs: 6 miles @ Ward – trail
Fri: 4 miles, honest effort – road
Sat: 18 miles, including 2 x 5 miles @ 6:30 pace – road
Sun: 6 miles, social – trail

Total miles: 58 miles

Quality Workouts

Wednesday: 15 mile speed session in 1:47 including 7 x 1 mile @ 6:00 pace w/half mile recovery:
o WU – ~2.5 miles jog to park (18:59)
o 7 x 1 mile @ 6:00 pace w/.5 mile recovery jog
o CD – ~2.5 mile home (17:39)
*Splits: 6:07, 5:54, 5:50, 5:52, 5:56, 5:59, 6:05
**Felt strong. First few intervals were smooth and easy. Last few were far less smooth and not at all easy. Goal was to get under 6:00.

Saturday: 18 mile quality long run including 2 x 5 miles @ 6:30 pace in 2:07:
o WU – 4 miles
o 5 miles @ 6:28
o 1 mile recovery jog
o 5 miles @ 6:32
o 1 mile recovery jog
o CD – MP home
*Felt pretty good even though that last 5 mile interval was tough. Average pace for entire run, including recovery jogs and water stops, was 7:07, which bodes well for my attempt in two weeks at sub-3 in the marathon.

Next Week

Goal for the coming week will be a tapered version of mid-week speed with a focus on tempo pacing at slightly faster than marathon pace — just a few intervals to keep my legs pumping and confidence high. On top of that I will also get in two other tempo-styled runs. That’s about it, as with Smuttynose now less than two weeks away, it’s time to get the back in order and return zip into the legs.

Beer of the Week

Lagunitas IPA – Lagunitas IPA has become a go-to IPA for me. It can hold its own among serviceable good IPAs, with just enough hops for hopheads, but not too much as to overpower like some others. Like most sturdy IPAs, this one too has a slightly high alcohol content. Lagunitas IPA isn’t my favorite, but since I can get it locally (and you probably can too) and since it is indeed good, it has become something I pick up often enough. For perspective, I’d say it is on par with Bear Republic Racer 5 IPA and a quarter of a notch below Founders Centennial IPA. Maybe even on par with Dale’s Pale Ale, another good one.

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