Summer gets pretty busy with so much going on and so many things to get done! I am squeezing in this post just like I have been squeezing in my training runs! The training has been going well for the most part. Although, I have made a couple of decisions that have impacted my training in a negative way. One thing was that I decided to cut carbs and calories about a week before my long run. Who does that!? I guess those results were predictable….yes, I was pretty sluggish on that run.? Learn from your mistakes and move on right….
Since I haven’t been keeping up on my weekly runs here, I will just give a quick synopsis of these past three weeks.
So week 7 – 26 miles
Long run of 10 miles 1:35:27 (9:33 per mile)
It was a pretty sunny day during that long run and that may have added to my fatigue on that run. Too warm!
I did replenish my carbs and took a nap! Afterwards I got up with renewed energy and was able to get some flowers planted.
Okay so Scott put together the hanging baskets, but I did an awesome job getting everything watered 🙂 We also have a couple of flower gardens and herb gardens. Not much to see right now, but I will post pictures later when things start growing and blooming.
Week 8 – 25 miles
Regular runs at 4 miles
6 mile Fartlek with average pace of 8:52 per mile
11 mile long run in 1:39:23 (9:02 per mile)
I finally decided that I should try fueling during the long runs and taking some water with me. I really don’t like wearing the single water bottle belts or hydration packs so I thought I would try a hand held water bottle.
I loved it!! This is the QuickShot plus by Nathan. It only holds about 10 ounces, but I think it is perfect for 10 milers. I try to stay pretty hydrated prior to the run so this works for me. I really didn’t even notice it very much at all. I think it is because on some of the shorter runs I take my pup, Demi, so I am usually holding a leash..or sometimes my phone…so carrying something else wasn’t that big of a deal, not like I thought it would be.
As far as fuel, I use to take gummy bears on my long runs, but I wanted to try something else because gummy bears really don’t have that many carbs. I decided to try Cliff Bloks energy chews.
There are different types, but the ones I tried have 100 calories and 24g of carbs per serving (3 bloks) . They also have a whopping 50 mg of caffeine. I actually took them a little before the run and definitely had more energy by mile 2. They did upset my stomach a little but not too bad. Most energy bars and gels are a little hard for me to stomach. Even so, I will probably use the Bloks in the upcoming race.
Finally a day off from everything, running, working and my daughter also had a day off from work so we went shopping for a wedding dress!! I was getting a little nervous that she had not picked out a dress yet and the wedding is in August.
My daughter knows what she wants! She knows what she likes! And we found a dress in under an hour. I couldn’t believe it. It is beautiful, but I can’t share it until after the wedding. Don’t want to spoil it for anybody.
I also got to spend a day with Miss Madelyn. She was such a great little helper around the house.
Week 9 – 23 miles
Tempo run 6 miles in 53:05 (8:51 per mile)
Pseudo long run of 7 miles in 1:05:58 (9:25 per mile)
5 milers in between.
I ran one of the 5 milers and the pseudo long in Eklutna State Park. It was different terrain so I think that is why my pace was a little slower. I am okay with that though. It was nice to run on softer ground and someplace different. Scott and I were in Eklutna for camping. It was a little cool but we had a great time.
So, I am in the final week with the Mayors Half Marathon on Saturday. Most of the runs this week are 3 milers which included a Tempo run earlier in the week. It was also three miles. I plan to run another 3 miler tomorrow and take Friday off. I am hoping to break 2 hours in the half. It is a hilly course but I think under 2 hours is doable. It has been pretty warm for Alaska this week, but it is suppose to be a little cooler on race day.
NYRR virtual trainer has given me these split ranges to shoot for during the race:
And just for fun, some analysis and projections from this 10 week training program.
I have been working on not over striding and increasing my cadence. It needs some work but click on the link for a video of how that is going. I look like I am “prancing” a little and maybe shouldn’t be up on my toes so much but for now, it is what it is. Scott took this video during my run a couple of nights ago. Getting a video without knowing you are being filmed is nice because it is a good way to analyze your form, stride and pace.
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That’s it for now. Wish me luck on Saturday 🙂
Happy Running!!
