I guess this is the first official in-season week. Game on. I’m running 3 quality days inside. This is a formula that feels reasonable to repeat for a while. I also wanted to start by making sure that Columbus’s pace (or faster) still felt like a good starting point to build on.The marathon pace run this week seemed too easy, but that was just a test. It is a good sign of things to come. The important thing is that I’m getting in high quality workouts on a treadmill. There are a lot of things about running quality workouts on a treadmill that are amazing. Consistent pacing without thinking about it is awesome! Oh, and by the way, doubles were back in style this week.
Sunday outside with the SERC gang was a nice change. I found a nice pair of Ray-Ban sunglasses on the street around mile 10. Win!
I pulled in to meet the SERC gang on Sunday and put the 100,000th mile on my car. I would say this is the longest I’ve ever owned something I’m still using, but that’s not true. I owned my road bike one year longer. I wonder how many miles that is in bike years.
Week in review
Monday through Saturday inside. Sunday outside
Monday Morning: Recovery 6.5 mi, 8:24/mi
Monday Evening: No notes in my log. I assume it was unremarkable (that’s a good thing). 3.5 mi, 8:09/mi
Tuesday: Cruise Intervals on a treadmill. (“cruise intervals” means LT workout broken up into smaller chunks)
Warmup. 3x 12min@(9.4mph, 1.5%) with 2:00 rests. cooldown. 10mi total
Wednesday: Easy miles inside 10mi, 8:06/mi
Thursday Morning: Treadmill Intervals
Warmup, 3x4min@(10.2mph, 1.5%) with 1:30 recoveries, 2:30 rest/water break, another 3x4min set, cool down.
Of note, I had lower right stomach pain (just like on I think it was July 3rd) during the cool down and pulled the plug at 8.1 miles.
Thursday Evening: Easy recovery 3.3mi, 8:30/mi
Friday: easy miles. 10mi, 8:06/mi
Saturday: Pittsburgh Marathon kickoff run was replaced with a virtual treadmill kickoff run so I jumped on board. I used this as a chance to put on some miles at what was my Columbus Marathon pace just to test the waters to see how it felt and get an idea of what I should be shooting to run in a few months. It felt great. I know how hard goal marathon pace should feel in the beginning, and this defiantly wasn’t it— sign of good things to come.
Half-mile warmup, 1-hour @ (8.8mph, 1.5%), 1-mi cool down. 10.5 mi total.
Sunday: Met up with the SERC folks to run outside, and kept the run easy. 11.5mi, 7:42/mi
Week Total: 73.4mi
Year: 113 miles
Done just in the nick of time. My ambien just kicked in. Insomnia comes knocking.