Sunday, August 8, 2010

Road Kill

A long wedding weekend + business trip to Minneapolis meant no post last week. All is well though - I'm pretty much on track for my training.

The countless miles of bike trails in Minneapolis made me think of how unfriendly my current home is to runners. There are certainly beautiful areas to run, but there are almost no trails. Most of my running is on paved country roads with no shoulders and drivers used to having the roads to themselves. The result is that I've becomed very sensitive to the sound of oncoming cars around corners or on the other side of hills.

Certainly living in Chicago and Baltimore I've learned to be a defensive runner, but nothing like jumping into tall grass on the side of the road because you're not sure the car barreling towards you at 60 miles an hour sees you. I haven't had any real close calls - but there is plenty of evidence of less lucky animal compatriots who have met their end from the front end of a Ford F-150.

Today I felt like road kill of a different type. I ran the Leesburg 20k as a marathon pace workout. It wasn't quite as steamy as some years but the constant uphill of the first half took a toll. I ended up running a little faster than I had planned - but the goal was to feel comfortable - and if I feel like I did today through 20k in Chicago I'll be in big trouble. The course seemed to be a little short (I think they messed up the turn around - the mile from 6 to 7 took 3:05) - a few people with Garmins had it as 12.28 miles - which if I convert is still below my goal of 5:45 pace.

The next two weeks will be challenging to say the least. I'll run 228 miles in 14 days - just over 16 miles per day - including 23 miles at tempo pace and a full marathon. Temps are supposed to go back up to the high 90's again the next few days. This is when I give my future October 10th self the gift of knowing I put in the work.

Week of 7/26-8/1

Monday: 11.5 miles
Tuesday morning: 6.5 miles
Tuesday evening: 14 miles 4X 5.5 min @ T pace with 1 min rest 1 mi easy 3X 5.5 min @ T pace with 1 min rest
Wednesday: 13.5 miles
Thursday morning: 4 miles
Thursday evening: 12.5 miles
Friday: 7 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo (16:32) 3 mi easy
Sunday: 13 miles
Total: 104 miles

Last Week

Monday morning: 6.5 miles
Monday evening: 10.5
Tuesday: 10.5 miles
Wednesday: 14 miles 2X 16 min 30 sec @ T pace 3 min rest 11 min @ T pace
Thursday: 15 miles
Friday: 10.5 miles
Saturday: 7 miles
Sunday: 18.5 miles 20k 1:09:12 (might have been a little short)
Total: 92.5 miles

Next week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 8X1 mi T pace 30 sec rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 12 miles
Saturday: 12 miles
Sunday: 22 miles 2X2 mi @ T pace 2 min rest 10 miles easy 3 mi @ T pace
Total: 108 miles


THE KRIS said...

i just ran a few miles in rural Va (nowhere near you, i checked) and i know what you mean. it wasn't too bad, but i only went 5 miles, i can't picture trying to dodge cars at the end of a 20 miler.

sounds like the training is going well, i'm looking forward to chicago.

alyssa said...

Run the trails instead!

Also, sidewalks are overrated.

Anonymous said...

I used to live and race in the Minneapolis area, and I've never been anywhere as runner friendly as the Minneapolis trail system. You can go for a 50 mile one way run and never meet a car.