My First Week Back To 50mpw

After the illness, I slowly started running and finished the previous week with only 15mpw.  So, last week I was planning on heading back to the 50mpw range.  I had great runs, but I was running too fast.  I know now that it was because I had fresh legs and the legs just wanted to fly.

Last week I also started the Chalene Extreme program, and Week 1 was super tough, especially with the 51.56 miles I ran.  So, with trepidation, I decided to do my long run on Sunday.  My goal was to do what the spreadsheet said, 15 miles, but since I had not run anything above 11 miles for 6 weeks, I was not sure whether I could complete it.

The temps were great.  It was super hot (78-84F, 80-87F with the heat index) but the humidity was low (70% - 61%), which made it enjoyable.  I ran by feel and immediately fell into pace.  The splits are below.  I had a lot of energy and, although the last mile was tough (it was after all 86-87F by then), I still finished strong and faster than all the other miles:


Split
Time
Distance
Avg Pace
Summary02:35:2015.0010:21
100:10:551.0010:55
200:10:361.0010:36
300:10:281.0010:28
400:10:261.0010:26
500:10:251.0010:25
600:10:241.0010:24
700:10:171.0010:17
800:10:191.0010:19
900:10:181.0010:18
1000:10:181.0010:18
1100:10:081.0010:08
1200:10:171.0010:17
1300:10:091.0010:09
1400:10:141.0010:14
1500:10:001.0010:02

Comments

Post a Comment

Popular posts from this blog

Cheers to the New Year 5K

Image
I wasn't going to write an RR for this race as I was just running it for fun, but I think I can take some good things from this race enough to write them down. As you know, I had a good late Summer/early Fall races, with times I wasn't even expecting. So it was frustrating to get injured after a fall and to still be dealing with this issue 3 months in. But such is life. A few weeks ago, I ran the Donut 5K Holiday Run and it was not an easy race. I ended up walking it with some friends for a good chunk of the race and couldn't breathe well enough to run it. I've also been having issues with my right leg (the good leg) where I start scuffing the inner toe during my runs. I think I have changed my stride/gait somewhat to accommodate the injured leg. And it has been happening more and more often and during the race it got annoying. For a heel to mid-striker like that, that is weird. My retired shoes normally look pristine on the sole but lately all my shoes are already scuf
Read more

10K at Fort Ben/Gobblers Jog 5K - Dealing with a Weird Injury and the London Marathon

Image
I did not write a race report for my 10K at Fort Ben in October, as it ended up being a bad (and painful) race for me. But since I have some more races done and/or planned, as some updates of this weird injury, I thought of putting those thoughts here. The Injury Two months before the 10K at Fort Ben race, I took Sasha to the vet. Sasha was a COVID adoption that was returned to the Humane Society two years later. She does not do well with other cats (at least she didn't until now) and freaks out whenever we put her on a carrier and take her anywhere. Understandable, as she might think she is being returned. Anyway, I took her for her one year checkup, vaccines, and to discuss medication options for Ms. Freakout. The vet thought Prozac would help her and we got a plan. But for this visit, Ms. Freakout freaked the fuck out. She pooped on the carrier on the way in, and worse, she peed the carrier and herself on the way back. When I opened the carrier, she ran like a bat out of hell ou
Read more

Damaris' NYCM (FE and Race Report)

Image
Summary: On Sunday, I finished my 4th Marathon, the NYCM, the first of my season.  It was a great experience and I had tons of fun, I met tons of forumites, and I experienced how my marathon season may go if I don't get my asthma in check.  Even with that, I finished in 4:59:22, not a PR, but with a lot of insight as to how my lungs work. Novel: Chapter 1: The Training This was not a marathon I was planning or wanting to run, but my friend wanted me to enter the lottery and run with her (pacing her on her first) so I entered never believing I would get in.  So, of course I got in.  I had already planned to choose a high mileage intense training for the West Palm Beach Marathon (December 4), so all I needed to do was to organize my training so that I was already trained by the time I would get to NYCM and with enough time to recover until WPB. Since I was already doing 50mpw easily, and already averaging 40mpw in 2011, in June I made the decision to use Pfitz 18/7
Read more