Week 15 and 14 counting down to the North Country Trail Marathon:
Two busy busy life weeks and a lot less cycling with a bit more running. I felt FIRST progressed a little quickly these weeks upping all 3 key workouts and I’m feeling beat up, but it looks like some reprieve is in sight for the following few weeks. Both weeks saw an extra rest day due to life and travel, but at least a few cross training days were more than the prescribed 30-45 minutes so I’m calling it good enough!
Monday – 22 miles commuting (cut short by tornado warnings on the way home and my hubby to the rescue)
Tuesday – 17.5 miles commuting (short commute in the evening to the zoo)
Wednesday – 7 miles track intervals, 12*400 targeting 6:15 pace or about 94 with 90 second recovery jogs. I break this up mentally into 3 sets of 4 and after the 6th we reversed direction to address any imbalance issues. My husband is a little speedier so he would start about a second after me and run wide so that we could do the whole workout together. My splits: 92,92,92,92,90,91,92,92,91,92,91,89. Not too bad, but my legs are definitely not happy about the increase in intensity yet.
Thursday – Rest day and I cannot for the life of me recall why :) I’m guessing not a nice weather day for commuting.
Friday – Key run #2 was a 4 mile tempo with 1 mile warm up and 1 mile cool down. I did this one with my husband from the house in the morning starting slow and finishing faster. 7:08, 7:00, 6:53, 6:51
Saturday – Morning wetland planting but otherwise a rest day
Sunday – 11 mile long run on the McDonald Lake trail in Glacier National Park. I was really slow despite feeling pretty good, but the views were awesome and I didn’t get eaten by a bear. 11:42 pace.
Monday – 3.5 “Easy” trail miles at Lone Pine State Park, the last part of the run was straight uphill for a good 1.5 miles, ouch!
Tuesday – Late track workout solo, 8 pm Mountain time and my lack of sleep showed in the splits. Effort was there, but just had to chalk this one up to legs and body that were not ready for the prescribed paces. 6*800 with 90 second recovery intervals targeting 3:07 but ending up much slower: 3:12, 3:19, 3:19, 3:19, 3:21, 3:18. Tack on a 1.6 mile warm up and 1.3 mile cool down for around 6.5 miles.
Wednesday – Rest day
Thursday – Borrowed a cheap beat up mountain bike rental and rode a bit over 13 miles up the Road to the Sun in Glacier National park, coming back down was quite the experience (freezing water splashing up on me for about 10 miles straight around 20+ mph with no pedaling), and I even startled a grizzly who was in the berm, yikes! 27 miles total but we will call about 15-16 of those actual riding.
Friday – Key Run #2 = tempo, this was a straight 5 miles this week, no warm up. I was pretty steady and averaged just under 7 minute pace (Goal based on predicted current 10k fitness is around 7:15). 7:11, 6:51, 6:54, 7:08, 6:49. Both my husband and I have been on the fast side of the targets for these tempo workouts while we have struggled to nail the track paces…
Saturday – Rest day/ 18 holes of golf
Sunday – 12 mile long run with my husband at 8:09 pace on the towpath followed by another 18 holes of golf.