Tuesday: 5 miles @ base + full body weights
Still recovering from the 21 on Sunday, so I decided on a slow base pace.
Garmin T.E. 2.6
Wednesday: 30 Min XT
Off.. still recovering, throat is still messed up from the bug I've been playing cat and mouse with ..right now I'm the mouse.
Thursday: 2mi easy + 2x12 min @1/2 MP w/2min recoveries + 2mi easy
Decided to rest ...feeling a little blah still.
Friday: 4 mi @base + 6x10s hill sprints
Felt better this morning..throat cleared up some during the night. Did Thursday's tempo run today instead of the base + hill sprints:
Good numbers as per usual that have been happening 8). Legs, heels, tendons, etc all good, no problems.
Garmin T.E. 3.3
Sunday: 10 mi @ MP + 10-15s, (i.e. 8:56-9:01m/m)
Kind of a dress rehearsal run...no warmup and close to MP. It's been warm here the last few days so even at 8am it was 61F and full crisp blue sky w/strong sun. Wore what I plan to wear except took a single bottle with me.
I was too fast for the first two miles, but eventually got in a groove holding 8:50 average on the Garmin. Yes, this is a touch faster than I'm supposed to go but it felt good so I just stuck with it.
By the time the run was over it was 65F. The full sun on your body adds a lot. This is probably why the HRs were a few beats high for these paces: there's more blood sent to your skin to sweat so you have less blood volume for the muscles, hence it has to pump faster to get the same O2 to them. I was sweating quite a bit..I almost preferred when I was heading upwind...it was cooler!
Anyway, body felt good..no problems with anything and I felt like I could have held that pace for another 10 without too much trouble, but after that, not sure..maybe. For sure if it was mostly cloudy and a bit cooler as it is supposed to be....
My "A" goal for Eugene is a 3:55 which is 8:58m/m. I have been assuming 5s for the GPS noise and lack of tangents which means I need 8:53 on the Garmin. Coach Jill has "promoted" me to an 8:46 MP...not sure I'm ready to try that...so 8:50 is a reasonable compromise for race day I think.
Garmin T.E. 3.8
Total weeks miles: 22.5
I am gradually getting more excited for race day: during today's run every time I thought about the race I found my pace creeping down got a flush..goose bumps time 8)
THE LAST WEEK: on the wagon (no wine or beer), watching the calories as I decrease the running and getting plenty of sleep!
A bit shy on the miles, but I'm not worried. My 'reactive airway' throat irritation thing is gradually getting better...still not good when I have to talk a lot. My lungs are clear though so it doesn't hurt my running..it's just my upper windpipe.