Training Log Archive: prthiessenIn the 31 days ending Jul 31, 2018:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2018 #
Long Run 2:47:00 [3] 11.0 mi (15:11 / mi)
Monday Jul 30, 2018 #
Easy 1:05:00 [3] 6.5 mi (10:00 / mi)
Sunday Jul 29, 2018 #
Long Run 2:56:00 [3] 15.7 mi (11:13 / mi)
Saturday Jul 28, 2018 #
Easy 56:00 [3] 6.45 mi (8:41 / mi)
Weights 20:00 [3]
Walking 35:00 [3] 2.5 mi (14:00 / mi)
Friday Jul 27, 2018 #
Walking 1:05:00 [3] 5.0 mi (13:00 / mi)
Thursday Jul 26, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
flat tempo run 1:05:00 [3] 8.58 mi (7:35 / mi)
5 min WU
60:00 at marathon pace - 7.86 miles. Miles were 735, 722, 737, 731, 740, 742, 745, 749
Course is generally downhill in the beginning so paces make decent sense. Felt good, worked but good.
Wednesday Jul 25, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
Easy 1:00:00 [3] 6.05 mi (9:55 / mi)
Tuesday Jul 24, 2018 #
Easy 1:14:00 [3] 6.24 mi (11:52 / mi)
bike 50:00 [3] 10.4 mi (4:48 / mi)
Easy 15:00 [3] 1.2 mi (12:30 / mi)
Weights 17:30 [3]
Monday Jul 23, 2018 #
bike 25:00 [3] 5.2 mi (4:48 / mi)
Walking 48:00 [3] 3.38 mi (14:12 / mi)
Sunday Jul 22, 2018 #
Long Run 3:58:00 [3] 17.6 mi (13:31 / mi)
weight:167.6lbs
I would say I only walked 8 minutes the entire time so really grinding to improve the "granny" gear. I think it is working.
Felt good but stiff from yesterday's effort.
Saturday Jul 21, 2018 #
Hill Tempo 1:10:00 [3] 7.25 mi (9:39 / mi)
Weights 20:00 [3]
Walking 47:00 [3] 3.5 mi (13:26 / mi)
Friday Jul 20, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
Easy 58:00 [3] 5.6 mi (10:21 / mi)
Thursday Jul 19, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
Easy 1:00:00 [3] 6.02 mi (9:58 / mi)
Wednesday Jul 18, 2018 #
Easy 1:10:00 [3] 6.2 mi (11:17 / mi)
Tuesday Jul 17, 2018 #
Intervals 1:15:00 [3] 8.5 mi (8:49 / mi)
Hard, but great workout at the gravel track near my work.
5 X 1 mile
6:47, 6:56, 6:58, 6:59, 6:43
Rest was any amount of time after finishing run to 8 minutes. Was really careful to always start at exactly 8 minutes. Hard on the last couple of intervals but good.
Monday Jul 16, 2018 #
Walking 1:00:00 [3] 5.5 mi (10:55 / mi)
Sunday Jul 15, 2018 #
Easy 30:00 [3] 3.0 mi (10:00 / mi)
Saturday Jul 14, 2018 #
Long Run 2:20:00 [3] 14.0 mi (10:00 / mi)
exercises 10:00 [3]
Friday Jul 13, 2018 #
Easy 1:12:00 [3] 6.2 mi (11:37 / mi)
Thursday Jul 12, 2018 #
bike 25:00 [3] 5.2 mi (4:48 / mi)
exercises 10:00 [3]
Wednesday Jul 11, 2018 #
Hill Intervals 50:00 [3] 4.0 mi (12:30 / mi)
15 min wu, 15 min cd.
6 X 1:30 uphill with easy downhill and recovery at bottom.
Tuesday Jul 10, 2018 #
Walking 45:00 [3] 3.0 mi (15:00 / mi)
Weights 10:00 [3]
Monday Jul 9, 2018 #
Easy 48:00 [3] 4.0 mi (12:00 / mi)
Sunday Jul 8, 2018 #
Long Run 10:41:00 [3] 50.4 mi (12:43 / mi)
Split analysis from 2017
mile 13.5 2017- 3:02 2018- 3:01
mile 25 2017 - 5:12 2018-5:11:30
mile 37.5 2017 7:38 2018 -7:42
mile 50 2017 10:51 2018 - 1041
In 2017, I got 93 out of 455, and 105 out of 473.
Nutrition - I was really on the 100 calories every half hour for nearly the entire race until the last hour. I also took Salt tabs early on in the heat. Nutrition was good.
Hydration - I only peed twice. I was drinking throughout the day though. I think my hydration was fine, maybe could have drank a bit more but it cooled off so much with the rain after the first 7 hours that I don't think it was an issue.
Gear- used almost everything I had and gear worked well. No issue. I had a rain jacket, thank goodness, in the rain some of the guys only had a tshirt and looked very cold.
Race effort/focus- In the second half, I passed almost 100 people, including 7 in the last 2 or 3 miles. I was pleased with this and how I stayed on top of things until the end.
Rest/stopping- I never sat down. I never visited the woods. I never really even stood still. I would say I stopped for 30 seconds in each aid station, but got in an out and almost always passed people in the aid stations.
Body- my quads held up even for the downhill the last 8 or 9 miles. My back got a little sore, but nothing bad. No blisters. No puking.
I was in 273 place at mile 13 so maybe I should have started a bit harder, but that just isn't my style. Plus, if the rain hadn't come in, the heat would have let me pass more people as I do most years. I think I just have to face the reality that I am getting a bit older :)
Saturday Jul 7, 2018 #
Easy 55:00 [3] 4.5 mi (12:13 / mi)
Friday Jul 6, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
Thursday Jul 5, 2018 #
Easy 46:00 [3] 4.2 mi (10:57 / mi)
Walking 30:00 [3] 2.1 mi (14:17 / mi)
Wednesday Jul 4, 2018 #
Hill Tempo 1:00:00 [3] 6.0 mi (10:00 / mi)
then 9:00 per mile at 8% for 10 min
then 10 min at 7:10 per mile
10 min cd easy
then walking for 20 min.
Tuesday Jul 3, 2018 #
Easy 1:01:00 [3] 5.0 mi (12:12 / mi)
Walking 5:00 [3] 0.35 mi (14:18 / mi)
Weights 20:00 [3]
Monday Jul 2, 2018 #
bike 50:00 [3] 10.4 mi (4:48 / mi)
Walking 57:30 [3] 4.32 mi (13:19 / mi)
Sunday Jul 1, 2018 #
Easy 42:00 [3] 4.0 mi (10:30 / mi)
Easy 1:10:00 [3] 5.88 mi (11:54 / mi)
Walking 13:00 [3] 0.85 mi (15:18 / mi)
Weights 20:00 [3]