City of Oaks, Week 11 Training

Well, it wasn't such a great week, especially compared to last week.

Tuesday's track run was pretty solid. After the usual 1.5 mile warm up, I ran 2 x 1200's and 4 x 800's with 200 RI's. The lap paces were 8:47 and 8:32 for the 1200's and 8:04, 8:07, 7:47, and 8:18 for the 800's. The last two 800's should have been a bit more consistent with first two 800's.

Thursday felt a bit off. It should have been a fairly easy 6.2 mile run, which I ran at an 11:08 pace, but for whatever reason, it felt hard. I finished at 1:09:07. I forgot my heart rate strap, so I couldn't track heart rate.

Sunday's run was straight out crap. The workout was a slow 17 miler. I tried to take a nice easy pace. I ran the first 8.5 miles at 11:47. When I hit mile 13, I started to crash. I needed a lot of walk breaks to finish. The second half pace was 12:44 because of the walking. I ended up finishing in 3:28:27, which is a 12:16 pace. My average hr was 146, with a max of 165, so my body didn't appear to be working too hard. I had 4 gels on the run, with about 48 ounces of fluids, but it was a hot morning, so I think I needed more to drink. I have 4 8-ounce bottles, so I'm going to see if I can get bigger bottles that fit in my belt.

10 weeks to go...