This wraps up the final two weeks of training heading into the Rock n Roll Philadelphia 1/2 Marathon (race report coming soon). By two weeks out from the race, we were pretty sure it was going to be warm and humid on race morning. So, as I’ve done many times in the past when a goal race looks like it’s going to be warm, hot or humid, I started overdressing on my runs during these last two weeks. It was not fun (it never really is), but I told myself it was worth it b/c it would make race temps feel more tolerable. While doing this, I tried to be aware of keeping up with hydration since I was sweating more and I also took a few epsom salt baths to make sure I wasn’t totally depleting my muscles of necessary electrolytes and setting myself up for major cramping. I lowered my mileage these last two weeks and had lighter workouts so that I could go into the race tapered and rested. I felt ready to go come race day, but as you will read in my recap, the weather threw a wrench in my performance. Whaddyagonnado?
Week of 9.5-9.11
Monday: 6 miles in the morning, 4 mile family run in the evening. Celebrated 7 years of marriage with the hubs.
Tuesday: 8 solo miles in the morning w/ 8x20sec strides.
Wednesday: 13 miles w/ workout. Plan was 3200 @ 6:00 pace, easy 400, then 6-8×600@ 2:05-2:07 w/ 75-90 sec rest. Felt a bit tired on this, which could have been from cumulative fatigue from last week’s training and also from not sleeping well the last couple of nights. Emmy had some rough nights of sleep and in turn, so did mom and dad. Was still able to hit the workout though.
Up 31:33 (w/4×100 strides), down 26:19
Conrad started his second year of preschool today.
Thursday: 11 miles, several w/ hubs and the kids (hubs pushed the double).
Friday: 5 mile family run in the morning w/ 8x20sec strides. 5 miles solo in the afternoon.
Saturday: 13 miles w/ a light workout. Plan was a 5 mile progression run of 7:00, 6:50, 6:40, 6:30, 6:20 and if I was feeling good I could do a bonus 6th mile at 6:10. I did this on a nearby neighborhood loop that is just long of a mile (I usually tack on ~10 seconds to what I have to hit for goal paces). I was a little quick throughout, but felt strong and controlled. I ended up progressing from 6:45 down to 6:00. The weather was pretty yucky: 73-77 degrees and the dew point was 73-75. It ended up being good practice for the race the following week as the conditions were pretty similar.
Took the kids to a nearby amusement park after. Lots of fun despite the heat and humidity.
Sunday: Watched the hubs defend his title at the Lewisburg 1/2 Marathon (his third time winning) with the kids in the morning, then did an easy 6 miles in the afternoon.
71 miles for the week
Week of 9.12-9.18
Monday: 6 mile family run in the morning, 4 miles solo in the evening.
Tuesday: 4 mile family run in the morning, w/ 8x20se strides, 4 miles solo in the afternoon.
Wednesday: 12 miles w/ workout. Plan was 3×2400 w/ the first 1600 @ ~1/2 marathon pace, 200 float, 600 @ 5k pace. Rest was 90 sec jog. This went well and I was feeling some extra pep in my step from cutting back some mileage. I didn’t even mind being overdressed for this.
Up 32:41 (w/ 4x100m strides), down 28:27
8:49 [5:54/51/2:04] (1:45r)
8:42 [5:48/51/2:03] (1:48r)
Thursday: 6 solo miles.
Friday: 6 solo miles again.
Saturday: 4 miles, first 2 w/ the hubs. 6x20sec light strides.
Sunday: 19 miles w/ 13.1 race. 10th place at Rock n Roll Philadelphia 1/2 Marathon in 1:20:54. My goal if we had nice weather was 1:16, but the weather was warm and very humid so I just did my best to compete for place. I’ll go into more detail in my upcoming race recap.
65 miles for the week