March 2015 > 11 - 15 Running Days

March 11, 2015 @ 1:02 PM

Took an extra maintenance day to let my feet heal, especially my 2nd toes as the swelling finally went down and there was very little discomfort. This was from my last run where my feet were soaked at I was wearing the Salomon Fell Cross 3's which I find too narrow on my foot. But a nice and easy 6 miler, didn't wear my HR Strap but I'm getting my cadence dialed in. Started slow and finished fast. Good run.

10.19 kmDistance
5:52 min/kmAvg Pace
764 CCalories
59:49Time
5 mElev Gain

182 spmAvg Cadence
194 spmMax Cadence

March 12, 2015 @ 6:47 PM

Week 8 Fargo Marathon training. Spring is in the air and it's staying lighter out late. Week 8 Tempo workout. Warm up 3.22 Km at 6:00 - 6:20/km; Interval 4.83 km at 5:31 - 5:42/km;  3:00 Cool down; Interval 4.83 km at 5:31 - 5:42/km; Cool down at 1.61 km 6:00 - 6:47/km. 

You know things feel good when you're actually trying to slow down to keep within the paces you set for the workout. I'll re-evaluate in the next week to see if I need to adjust the pace as I'm staying within my heartrate.

14.69 kmDistance
5:54 min/kmAvg Pace
911 CCalories
1:26:37Time
4 mElev Gain

141 bpmAvg HR
152 bpmMax HR

178 spmAvg Cadence
197 spmMax Cadence

March 14, 2015 @ 8:03 AM

Stupid spring took a break and let old man winter back in. It was annoyingly cold -12C/10F and my hands suffered, even though I wore gloves. I should have worn my heavy mitts. Tomorrow is the 20miler.

10 Mile threshold run getting in Tempo, Marathon and Recovery mixed in to keep a stable pace going throughout. Weird thing is I was having problems maintaining a 180 SPM cadence. Partly do to very slippery roads as it's spring melt time.

16.24 kmDistance
5:32 min/kmAvg Pace
1,063 CCalories
1:29:48Time
18 mElev Gain

150 bpmAvg HR
161 bpmMax HR

175 spmAvg Cadence
212 spmMax Cadence

March 15, 2015 @ 3:13 PM

Wk 8 Dropping LSD on a Sunday afternoon - Marathon training Fargo 2015. Longest run to date this year and I prepared as best I could. There are a couple of things I learned on this run. 

First Nutrition, I only had 2 Hammer gels for this and I know I could have easily used 2 more during this run especially holding at this pace. Only thing that saved me was my concoction of Maltodextrin, 2 packs of honey and a splash of real lemon (to get rid of that dead ass taste of the Maltodextrin) mix in the magic bullet and fill the 21oz bottle and go. I've been carbo loading since yesterday sipping away at water mixed with Maltodextrin and eating 3 waffles with honey and coffee this morning followed by spaghetti w/ meat sauce and spinach salad for lunch about hour/half before I hit the road.

Second thing I learned was pacing, I didn't think I took off too fast as I was reeling it in and checking my HR trying to keep it at that z2 easy pace. But I wanted negative splits and it was getting hard the last 4-5 miles. I took a couple of quick breaks in the park after I did my first loop and after the 2nd or 3rd loop (can't remember). But it was mostly to just relax and enjoy the outing, to stay consistent and get in that mileage without major DOMS. 

A couple of bright spots, I was able to do some nice surges in the park for a couple of loops and I did a great finish line surge near the end of my run on Inkster and ran the rest of the way home on cool down in the fat burning zone. My cadence is getting to that 180 spm!

Lots of positives and I actually feel pretty decent, the Altra Torin 1.5's have been the best shoes out of the box since the Brooks PureFlows v1. These will be my marathon racers for 2015. I learned a lot on this run and the great take away is, this has been the least amount of fade for an LSD for me to date. It's starting to come together :)

28.36 kmDistance
6:11 min/kmAvg Pace
2,003 CCalories
2:55:12Time
572 mElev Gain

141 bpmAvg HR
158 bpmMax HR

179 spmAvg Cadence
204 spmMax Cadence