Saturday, July 26, 2014

Week 15: 14 Miles BIH half training

I'm still working on consistency.  I ran Wednesday and Thursday this week.  Wednesday I ran at 4:15 am since I had a 5:30am breakfast with a good friend of mine.  I knew I wouldn't get it in later so I made it happen.  Then on Thursday I ran later than expected at 8:05am and I did a little over 5 miles.  Both runs were solid and enjoyable.

Today I had a fantastic run.  I started at 6:12am and I met up with my Team in Training friends at 7:30am.  I was on a mission to run about 7 miles solo and 7 miles with TNT.  This worked extremely well.  I used the 2:30/1:00 ratio since it was fairly cool (for a summer morning in July).  I didn't need to cut it down to 1:15/:30 since I still felt so good.

When I got home I got into a wonderful ice bath.  I feel wonderful now 4 hours later.  I feel almost "too good" after running that far.  To run 14 miles (beyond the race distance) and feel amazing is a testament to several things.  1.  I'm in good shape for me.  2.  It was cool.  3.  I hydrated and had a banana before the run and used two gels during the run.  4.  I had amazing people to run with during the last 7 miles.  Kept to the 2:30/1 ratio even though I felt good and that made me feel even more confident.  Also my pace was really good throughout.  Here were my splits....


Mile 1: 11:23
Mile 2: 11:33
Mile 3: 11:31
Mile 4: 11:17
Mile 5: 11:52
Mile 6: 11:55
Mile 7: 11:24
Mile 8: 12:32
Mile 9: 12:01
Mile 10: 11:10
Mile 11: 12:00
Mile 12: 12:01
Mile 13: 11:59
Mile 14: 10:38

Average pace was 11:40 min per mile.  Goal was 12:00 minute miles.

I'm very happy with how this run went and I'm even more pleased with how fantastic I feel.  I am so grateful for the text support I had during the first 7 miles (thanks Amanda!), and the support on the back 7 was amazing thanks Megan!  Having someone run the same pace as me is huge and the fact that she wants to run using intervals makes things much easier for both of us. 

I finished up my last day at my full-time job yesterday.  This is important for my running because now I do not need to drive an hour each way to work.  This will provide more flexibility which I'm very much looking forward to.  My plan is to run once a week with my friend I mentioned above and another day with the group of my TNT buddies.  On Saturdays I will either be doing speed work (a few more times) or a longer long run.   Saturday runs are as follows:  next week I have 12x800, then I do 16 miles, then its 13x800, then I do 19 miles (stoked about this because I'm going a full 10K beyond the distance!), then 14x800 and then my goal race half marathon.  BIH half.  I'm very excited and I've been doing a lot of visualization of the finish line reading under 2 hours :-)

Today I proved the quote "have a good time and your time will be good."  Thanks John for the quote!