Saturday, August 24, 2013

Week 7 - 11 Miles

I'm putting in my email to Coach Chris and then I'll add some more reflections.  If you are wondering why I'm following a different training plan this year it is because I was selected to be one of the participants on the Extra Mile Podcast Galloway Half Marathon edition.  You can find the podcast at  It's been awesome because it keeps me more accountable for my training and not modifying things for my own convenience or because I want to sleep in on a weekday.  Needless to say this has been super helpful in addition to a friend of mine who is also coming back from injury who sends me text/messages to make sure that I'm getting up and getting to the gym or that I'm getting my run done.

I felt inspired and empowered by my marathon training last year, but it took a lot of time and I was sometimes tired as a result of it.  This year with this plan I'm not nearly as tired and my mood is much more positive.

Here's my email that I sent to Coach Chris:
Coach Chris, First off I'm feeling absolutely incredible after my long run of 11 miles.  I did the 2:1 ratio as you suggested.  I kept up an average pace of 11:28/mile.  Effectively using the walk breaks made the run so pleasant.  Plus I got started at 6am which helped a lot.

Let me go to specifics from my week of training. 
On Monday I ran 4 miles using a 3:1 ratio.  It felt good.  Here's the details
Tuesday I did spin.
Wednesday I ran 5 miles.  I went after work and ran in the heat.  I thought this was going to be rough, but I did really well using a 3:1 ratio.  My average pace was 10:13 which in the 80 plus degree heat I felt very good about.
Thursday I did spin.  Felt really good even though I ran the night before.

Friday - completely off
Today - I ran 11 miles using a 2:1 ratio.  As I mentioned earlier in the email I felt amazing during and after it.  I ran the first 7 miles by myself and then met up with friends from TNT for the last 4 miles.  I ran the last mile the fastest and I was ready to run more if I would have had it on the schedule.  I walked about a mile or two after the run to cool down.  I did a cool water bath (did not have time to do the full ice bath).

Very much looking forward to the bird in hand half marathon in two weeks.  I know that it is a training run, but I'll be looking for some feedback about how I should approach the race as a training run.


Ok, so now on to reflections.  I'm very pleased about how my week went.  I did a total of 20 miles which is the most I've done since I had my foot issue.  I'm feeling so strong these days.  As I mentioned I feel inspired and I'm so thankful for how the training is going.

I run for those who can't and I run happy!

Next week I have 8 x 800s and it's my birthday weekend.  Can't wait!  Until next time.