Weekly Recap (10/19-10/25)

Monday: Swim—Masters swim class (2500yds)
Another solid day in the pool.  Today felt easier than it has in the past, though.  I think part of that was because this workout was more focused on form than usual, and you can’t really focus on form when you feel like you’re dying.  I might also be getting used to hard swim workouts, which really only means it’s time to push myself harder.  I did learn something new today.  We did a fast 200 in the middle of the workout, and I learned that 200s are the 800s of the pool.  It’s not short enough to go as hard as you can, and it’s not long enough to really justify pacing yourself.  So you just end up hurting the whole way through.

Tuesday: Bike—30 minutes
I often run on Tuesday, but I wanted to give my legs another day to rest after my tough weekend.  So instead I did a short, easy ride after work.  The weather is perfect for after-work rides right now, and I’m trying to take advantage of that while I still can.  I’m glad I took this day for a recovery workout because I think my legs needed the break.

Wednesday: Run—5.1 miles (43:58)
Despite the break I gave my legs, it was still a tough run.  I could tell from the beginning of the run that my legs were heavy.  It was good practice, though.  Once I start marathon training, I probably won’t be doing many runs with fully recovered legs.  I still ran an 8:37/mile pace, which is really not that bad for one of my morning runs.  More importantly, I put in a strong effort even though I knew from the get-go that my time would be lackluster.  A few more solid miles in the training bank.

Thursday: Rest
Day off!  I slept in until 6:05am, hit snooze once more than I originally planned, and ate a doughnut at work (which would have happened anyway, but I needed one more good thing to fill out the list).  Sometimes I hear about people who don’t take days off for months, and I don’t even understand how they could do that.  I’m as obsessive as they come, and I always treasure my day off.  As much as I love working out, I need to take a day off pretty much every week to keep from burning out.  I think it’s one really good habit that running track in college instilled in me.

Friday: Bike—17.7 miles (1:08:08)
I got out on the bike after work and rode in a really great area where I haven’t ridden before.  It was a nice ride with some good rolling hills.  I may check it out next summer to help me with the rollers I’ll face in Coeur d’Alene.  The fall colors were gorgeous, and I also discovered where the rich suburbanites live and saw some giant mansions.  The ride was hiller than I expected, and I wonder if it tired out my legs more than I intended and made Saturday’s ride a little harder than it had to be.

Saturday: Bike—Little Cottonwood Canyon (2:27:28)
I rode Little Cottonwood Canyon for the first time.  It hurt.  It was painful.  I’m going to write a blog post about it, so expect that in the next couple of days.  Spoiler alert: In the end, I was glad that I did it.  In total, this ride was 30.13 miles (though I had to do a couple laps around the block to hit 30).

Sunday: Run—8 miles (1:10:32)
My legs were stiff, tired, and uncooperative in the morning.  I knew they would be after my ride the day before, and I wasn’t quite sure if 8 miles was in the cards, especially since the route I was planning to run was hilly.  So I marked out the 4 mile turn-around point on the map but gave myself permission to turn back earlier if I needed to.  I also gave myself permission not to think about pace, but I would have been disappointed if I had run much slower than a 9:00/mile pace.  The route was almost all uphill on the way out, and I was struggling.  It would have been a tough run anyway, even without the ride the day before.  That steep uptick right before the turn-around was killer.  Even with the less-than-ideal conditions, I was able to push an acceptable pace and finished with an average pace of 8:49/mile.  This cemented the decision I made earlier this week to cut fifteen seconds off my marathon training times.  I had planned to do my long runs at a 9:00/mile pace, but I decided to cut that back a bit after having such a good running weekend in Idaho.  I was feeling too good for the paces I had planned out, and I didn’t want to limit myself by some arbitrary numbers.  So I made the executive decision to lower my paces, which will put my future long runs at an 8:45/mile pace.  If I can almost hit that pace the day after a really hard climb on a hilly course without killing myself, I don’t think I’m aiming too high.

Elevation profile for my run

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