Sunday, May 17, 2015

Run Focused Week (May 11-17)

Solid week all around!  Would have liked to get a little bit more vertical in this week but I can not complain considering I ended the week with the Colfax Marathon and getting a Boston qualifying time for 2016!  I will take that any day.  I got my BQ the day after a 36 mile/5,000ft of gain MTB ride up and down Lookout Mountain and at the end of a big run week.  Think the fitness is really starting to come around, just need to be careful not to over do it.

Look at the week (click to enlarge)




As far as the Colfax Marathon goes I started off super easy and just cruised to what felt like an easy long road run pace up to mile 13ish then decided I would do a few miles at a higher effort to get in a better workout.  When I hit mile 18 I looked at my watch and started running the math in my head and realized if I could keep sub 7:25 miles for the next 8 miles I could get my Boston qualifying time and PR.  Game on!  Finished in a solid 3:11:44.   Ran the first half around 1:41 (with 4 potty breaks), then dropped a 1:30 half to finish it out.  I think this was the best run race I have done in a long long time.  Sitting here tonight I am not trashed, just a little sore in the hips from all the concrete.  Even took the dogs out for another super easy 3 miles when I got home.

Love looking at these splits.


splittimemipace
18:45.28:45.218:45
27:54.716:39.917:55
37:28.824:08.617:29
47:26.331:35.017:26
58:24.939:59.818:25
67:24.947:24.717:25
77:44.355:09.017:44
87:33.01:02:42.017:33
97:16.11:09:58.117:16
107:19.01:17:17.117:19
117:13.91:24:31.017:14
127:16.61:31:47.617:17
137:46.61:39:34.317:47
146:59.91:46:34.217:00
157:20.81:53:54.917:21
166:58.92:00:53.816:59
176:49.52:07:43.316:49
186:51.92:14:35.216:52
196:57.72:21:32.916:58
206:41.12:28:14.016:41
216:38.02:34:52.016:38
226:48.42:41:40.416:48
236:57.82:48:38.216:58
246:59.22:55:37.416:59
256:53.43:02:30.816:53
266:30.63:09:01.416:31
272:44.13:11:45.50.416:36

This week is going to be a bike focused week so I should only get about 30-40 miles running.  That should help with recovery from the marathon.

(Photos taken at mile 26 by Melody Drummond)



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11 comments:

  1. Chris BoyackMay 17, 2015 at 9:18 PM

    Super impressed with that run, Shad. Sounds like things are coming together nicely. Eye of the Tiger!

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    Replies
    1. Shad MikaMay 18, 2015 at 6:38 AM

      Thanks Chris. I was surprised what I had in the tank at the end. Guess throwing in all the cycling and lifting has not hurt my running like I thought it would. A PR at Greenland 50K and in the marathon all in 2 weeks. I'll take it. And I don't feel like shit all the time like I did when all I did was run 70-80 every week. Hopefully this pays off for the 100.

      Delete
  2. Shad MikaMay 18, 2015 at 6:37 AM

    This comment has been removed by the author.

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  3. jamesonMay 18, 2015 at 8:52 AM

    solid week and smart training dude! congrats on the PRs and the BQ.

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    Replies
    1. Shad MikaMay 18, 2015 at 8:53 AM

      Thanks dude! Guess it is on the trainer today and tomorrow for the bike mileage though.

      Delete
  4. UnknownMay 18, 2015 at 9:00 AM

    Inspiring me to look at my training differently ---time to get back on the bike.

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    Replies
    1. Shad MikaMay 18, 2015 at 9:05 AM

      It is the vertical on both the bike and run I think. Hills are speed work in disguise. I have been telling you that for years.

      Delete
  5. GZMay 18, 2015 at 10:54 AM

    Team beef?!

    ReplyDelete
  6. mtnrunner2May 18, 2015 at 8:55 PM

    Those splits are great :)

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