Week 19 (5/25 - 5/31) - 132 milesThe week started off with the Bolder Boulder 10K, honestly a little disappointed as I was hoping to run around 31:45 or possibly even 31:30. Perhaps I was a little ambitious or just didn't back off enough. I wanted to race well, but I also wanted to be able to compare this year's race to last year's race apples-to-apples so I ran almost as much in the week leading up to the race as last year. I did feel great leading up to the race and closed the prior day's shakeout run in close to 6-minute pace feeling completely effortless.
Q1: (Monday) 2015 Bolder Boulder in 32:10. Originally the race results said 32:08, which matched what I had on my watch but I think due to me having a last minute bib change (they accidentally put me in wave AA somehow) they had to go off of my gun time when they finalized the results or something. Either way, I missed breaking 32 minutes. I worked out splits for a 31:45 or so and was on pace through 3 miles before just dying a bit and hung tough after cresting the high point of the course at 4 miles. (only got passed twice in the last 2 miles).
Q2: (Saturday) 3mi-2mi-1mi - 15:35, 10:04, 5:00. (3 min rest after the 3mi and 2mi). Original workout was actually a 10K tempo, and I wanted to do this on the Classic 10K course and given that the course is net downhill and loses about 30-40ft/mi (so about 3-5s/mi faster than on the flats) I wanted to run around 5:10s. Apparently taking 4 easy days after Bolder Boulder wasn't enough recovery and my workout quickly went downhill 2 miles in so I stopped to regroup and was able to salvage the workout a little bit with a couple of fast shorter intervals, but to be honest I went pretty hard to hit those times and it definitely wasn't threshold effort.
Week 20 (6/1-6/7) - 122 miles - Got in two solid workouts this week, although looking back my pollen allergies probably started around the day of the 2nd workout or the night before.
Q1: (Wednesday) 5x1 mile @ MVP with about 2:45 average rest. Averaged 4:52s for "MVP Miles". (about 0.96-0.97). Felt really good and smooth the whole way. Tried to pick it up a bit the last one but I "only" hit 4:50 after running the first 4 in 4:52-4:53.
Q2: (Saturday) Nielson 2-mile (10:01) + 2x2 mile. A little disappointed with the 2mile as I ran 10:03 last August, but I just didn't feel great. Got in 2 more 2 mile repeats with Kenny after about 10-15 minutes in 10:58 and 10:22. A little deceiving since the first 2 miles had about 80-90 feet of elevation gain and the 2nd had 100-110 feet of elevation loss so they were probably worth about 10:40 and 10:30 after adjusting for elevation.
Week 21 (6/8-/14) - 107 miles
Q1: Wednesday - MVP loop workout - 2 loops in 10:08 - 2min rest - 5:02 loop - 3-min rest - 4:51 mile. Another workout that was pretty much adjusted on the fly. The goal was actually a 6 mile/loop tuneup, but as with my last few training cycles my final long tempo never seems to pan out. This one seems like I was just a headcase, I made it 2 loops in, was running about 2-3 seconds / mi slower than goal pace and got discouraged so I stopped and tried to change it to 3x2mi. A mile into the 2nd repeat I just felt like I was running too hard so I decided to nix the workout. I just around for 2-3 minutes and felt I still had enough so I decided to run one hard mile to get the Strava record for the loop. I ran a full mile from where I thought the course was to be safe and hit 4:51 for a full mile (and 4:42 for the loop course record). Glad I did that last mile, it was definitely a confidence booster as it made the botched workout seem like a mental issue than a fitness issue. I was pretty surprised as I thought I would have to work pretty hard to go under 4:50 on that loop but ran 7-8 seconds faster than expected.
Week 22 (6/9-6/21) - 67 miles - I was trying to stay positive going into the week and race but honestly I was pretty bummed. I have been pretty congested the past week and alternated between feeling okay and feeling awful all week. Initially I thought I was getting sick, but by the middle of this week (2-3 leading up to the race) I was pretty sure it was some sort of seasonal allergies to some type of pollen that I somehow developed as an adult. The allegra / mucinex mix I was taking seem to slowly get it under control.
Q1: Monday - 2 x 2 "MVP miles" with about 3-4 min rest in 9:57, 10:01 - the idea was to see if I can run 4:57-5:00/loop for 3 loops but I think I was a little too excited or just wanted to make sure I hit my times. Anyways, I went out in 4:52-4:53 and came back with a 5:04. Again, I stopped and reset, then ran 2 more even miles in 4:59-5:01ish. Not great, but at least i ran about 5:00-5:04 sea mile level equivalents after tying up somewhat hard early on.
Q2: Garry Bjorklund Half Marathon in 66:07 - Will post a race report later, but obviously the biggest race of my life and a huge step towards achieving my dream of qualifying for the trials. I was very very very slightly bummed that I ran out of gas with a mile to go and didn't have enough left to throw down a 4:58 or so mile to go under 66, but overall it was one of the hardest races I have ever run in my life. To be honest by 3-4 miles in I was already in "let's just go one more mile and then maybe back off" mode, which continued until mile 9-10 and I just ran as hard as I could the rest of the way.
Splits: (based on course markers, except for mile 13 where there was none so I estimated based on last 1.1)
1 - 5:00.02
2 - 5:01.42
3 - 4:55.39
4 - 5:04.95
5 - 5:06.32
6 - 4:55.07 (30-35 ft elevation drop) - 31:05-31:10ish at 10K which is an unofficial PR. (garmin had 31:05 for my fastest 10K and given that I started slowing down after this mile it must have been in the first 10K... garmin also tends to measure a little short so maybe about 31:10 for first 10K?)
7 - 5:03.52
8 - 5:05.21
9 - 5:00.78
10 - 5:05.79 (50:18 @ 10 miles, previous fastest 10-mile split was 51:35 at Tucson last year but most people know how I feel about downhill courses)
11 - 5:04.61
12 - 5:03.01
13.1 - 5:39.75 (average pace around 5:05-5:06 ish). - 66:05.74 on watch, 66:07 officially.
No comments:
Post a Comment