11 weeks! These weeks and the miles show their impact in two ways:
* Improvements in endurance and pace.
Sunday, January 19th, I ran approximately 20 miles in 4 hours. Legs and lungs and heart felt fine until the last 2.5 miles. After that the legs were stubby chunks that motored me along in a pace best-described as slowly shuffling. And I needed to will myself and them to achieve even that spare success. Still, the distance was 3, 3.5 miles longer than the week before and afterwards I felt remarkably well, happy, satisfied. The legs were tired but not cramping or achy. The next day I felt good, not ready to run again, but good.
This Thursday I treadmill'd and stairmaster'd for two hours and fifteen minutes. Pace on the treadmill at 1% incline was 9:30 a mile. Again, I felt good, strong, easy until the last 5-10 minutes and afterwards I put in a full day.
My plan for this week was to run easy, a recovery run, on Tuesday followed by the 2+ hour uptempo run on Thursday and a long, slow run, 4:30:00 or roughly 22 miles yesterday. Monday I decided instead to replace Saturday's scheduled long run with a 10K and run long on Monday.
That's going to work for tomorrow's long run. But, yesterday's 10K turned into a 6k with 30 minutes in the weight room. Afterwards, I was tired.
Bedtime came early and I slept long.
I've learned to listen to the body's signals. Being tired, not sleeping as well, and not 'feeling it' on a scheduled run are signals for rest. I needed twenty years to learn this lesson. But hey, it's better than needing 30.
This week's schedule:
* Monday: Long, Slow, Run. 4:30:00 for about 22 miles. Today's weather would be not ideal, but better. Temps in the 40's with winds in the 20's. Tomorrow it's temps in the single digits with winds in the 20's. I'll spend, gag, those hours and minutes and seconds on the treadmill at the rec center.
This is the last long run before the hoped-for marathon on February 23 in Dublin, Ohio. I say hoped-for due to this unpredictable weather. There's no way I'm running a marathon in single digits with double digit winds. The next long run will be around 2.5 hours as I taper down for that event.
* Wednesday: Easy-peasy recovery run, likely on the stationary bike. Forty-five minutes to an hour. Maybe, some weight room time also.
* Friday: An uptempo run for 13-14 miles hopefully the weather and the streets will allow this to be outside so I can get hills and pavement during the run.
* Sunday: An easy 4-6 miles
* Tuesday: 2:30:00 run. I'll add in hills and pavement.
Have a great week. Remember: run your own race.