Saturday, August 07, 2010

Marathon Training Week 11 of 23

Week eleven was especially difficult. The long run was physically challenging, but mainly week 11 was challenging mentally and emotionally.

My Monday run was a little short, as I was still on vacation -- and had less-than-24-hour-old tattoos on my feet. Word to the wise -- Week 10 of a 23-week training program toward a marathon is probably not the best day to get a tattoo on your feet. That being said, I am not sorry I did it!
I didn't sleep well on Tuesday night, so on Wednesday morning I blew off my 40 minute run and striders. Thursday I ran my 45 minutes, and then didn't sleep well again on Thursday night, so on Friday morning I must admit it was pretty easy not to do any cross-training. I also let my discipline slide a bit in the areas of nutrition and getting to bed on time. When I started this training, I'd decided to not drink alcohol on a night before I was training. That little rule has been broken a bit. A beer here, and a glass of wine there, no big deal, right? But it does effect how I sleep, and my inhibitions go down, so I eat more than I really want or need. And the quality of my food has gone down a bit. So -- at the half-way point, it is good for me to reflect and (similar to doing a little body-sensing during a run) pay attention to how I am doing, make a few minor adjustments to get back on track, and then see how things go over the next few weeks.

Milestone -- Today I ran a little over 15 miles -- the furthest I've ever done on my own two feet. Word to the wise, though -- when you're planning to run further than you've ever run before on a Saturday, it isn't the smartest idea to have a Friday night dinner of chorizo nachos, and an even worse idea to eat more than you are hungry for. Oh, and the whole huge ice-cream-sundae for dessert thing? Not smart either. Ummm, and then not getting to bed until midnight, and waking up at 5 to feed the cat then going back to bed at 6 after doodling around on FaceBook, and then getting up at 8 and (still feeling full from the chorizo nachos and huge ice-cream sundae) deciding not to eat anything before running...not bright at all. But, I did the run, and took a different route than I've ever done before, including an elevation gain of around 1/4 mile between mile 8.5 & 9.5, and then another 90 feet over the next mile, and then another 150 feet elevation gain in the last 1/2 of mile 11.
And, as an added bennie, even though my pace slacked quite a bit on those hills, my last 3 miles were all negative splits, including a 9:15 for mile 12.

Week 11 totals:
Running Distance: 24.01 mi
Running Time: 04:14:45 h:m:s
Avg Speed: 5.7 mph
Max Speed: 8.7 mph
Avg HR: 152 bpm
Max HR: 177 bpm
Calories burned: 3,134

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:01 h:m:s
Approx Avg Speed 19 mph
Avg HR: 132 bpm
Max HR: 146 bpm

And here's the link to week 11's long run of 14 miles. Check out the elevation graph!

Sum totals so far:
Running Distance: 246.82 mi
Running Time: 43:12:11 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 32,597

Cycling Approx Distance: 191 mi
Cycling Time: 10:02:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 24.01 mi

Previous week's totals:
Week 10 totals:
Running Distance: 23.24 mi
Running Time: 03:59:54 h:m:s
Avg Speed: 5.8 mph
Max Speed: 411,555.3 mph (um, yes, that must have been a garmin error. I'm pretty sure I've never, even for a feptosecond, reached a speed of mach 536, or 0.0006 speed of light)
Avg HR: 146 bpm
Max HR: 173 bpm
Calories burned: 3,080

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the links to my run with Steve, followed by week 10's long run of 6 miles.

~ Keith

1 comment:

joyq said...

your hammering out a lifestyle of health balanced with fun and friends- not an easy task! I had a similar week and like you- need a little more structure this week!