How about a happy and a crappy? Has anyone ever played that game?
Happy: In contrast to last week, my long run went well on Saturday. I completed 18 miles with two 3-mile uptempo segments at 18:44 and 18:36, including my first sub-6 mile outside of a 5k race since 2013! I think these were net downhill, but still a good result!
Crappy: Plantar fasciitis. I’d been feeling some twinges in my left heel during the week but didn’t worry too much. The pain came back in the final easy miles of my long run Saturday and when I tried to run on Sunday I was favoring that side. I knew I could get throough some miles, but the lopsided gait would likely cause worse problems so I stopped running and went to Target instead. I am terrible at making the decision not to run and always have to ask myself, “what would [running friend] advise?” Fortunately, it felt better as soon as I quit running and the ache subsided throughout the day.
Five more weeks until the Glass City Marathon. I need to stay off the injury list and dial into marathon pace. I still think 2:50 is a good rough goal, but a part of me is still optimistic I can run faster. I know, however, that a big part of marathon success is brutal honesty with oneself about fitness and proper pacing so I’m going to hold off on that decision for now.
Monday: 4.2 miles @ 8:43 pace in the morning. 8.5 @ 6:49 on the treadmill in the evening including 45 tempo minutes averaging 6:24 pace. However, that tempo was broken up after 20 minutes when JB woke up crying. Took 10 minutes to calm him before completing the last 25 minutes of the tempo. 6:24 pace would be a great marathon goal, but the long (seated) break makes it difficult to evaluate how hard this tempo was.
Tuesday: 7.3 @ 8:17 average outside! 4x strides.
Wednesday: 10.7 @ 8:32 on the treadmill. After some trial and error I found my new treadmill show: Parenthood! This run flew by watching the first two episodes. 3.3 @ 8:58 pace in the evening.
Thursday: 6.8 @ 8:52 average working up from 0–> 4% incline by bumping up the incline every 5 minutes. Last 15 minutes were at 1-1.5%.
Friday: 9 miles @ 8:44 pace. Skipped the p.m. run due to JB’s late bedtime.
Saturday: 18 miles at 7:14 average including 2x 3 mile uptempo segments (6:38, 6:10, 5:56 and 6:28, 6:04, 6:04). Ran this on a ~4 mile loop some hills and used the same 3 mile segment both times. Pretty sure it was net downhill and net tailwind so (again) another workout that isn’t very helpful in pinpointing my fitness (but still a good workout!).
Sunday: Failed run. PF pain made me limp when I started, so decided to take the day off so as not to risk causing any other issues.
total: 67.8 miles (down from planned 80+ due to missed run Friday night and day off Sunday. I’m okay with that. I think.)