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This was a pretty good week of training overall.\u00a0 The weather finally cooperated for the most part with only a few humid days and many excellent nights.\u00a0 My in-laws came in Monday night and left on Saturday night so we had plenty of touristy things to do around town.\u00a0 We had a great hill workout on Tuesday followed by a PR in the 15K on Sunday!<\/p>\n
Monday:<\/strong><\/span> <\/span>Easy 4 miles. <\/em>Four nice easy recovery miles on a cool but humid morning. It was 70 degrees again with like 90% humidity. I ran down Park Ave towards downtown and came home on the LRT Trail my Downtown-Park 4 Mile loop.\u00a0 Its a good loop mixing in some scenery with the Metrodome and just being downtown! I ran it in 31:11.\u00a0 I failed on the first attempt at Day 1 of Week 5<\/a> of push-ups.\u00a0 So back to Week 4 for me!<\/p>\n Tuesday:<\/strong><\/span> <\/strong><\/span>8-10 miles with hills.<\/em> I finally started bike commuting again this week so that has been fun! With the marathon training class actually meeting in south Minneapolis I was even able to ride to class which felt great! We met at Lake Nokomis<\/a> and then ran to the Ford Dam on the Mississippi River<\/a> for a hill repeat workout.\u00a0 It was in the low 80’s without a lot of humidity so a pretty good day for a tough workout. From our starting point to the bottom of the hill it was just under 2 miles. We then proceeded to run up a 1\/4 mile hill 10 times! My Garmin says it was like a 10% grade without 70 ft of elevation gain (Does that sound right?), but the Garmin’s elevation profiles are notoriously off. I do know that we ran up the hill 10 times and here are my splits: 1:37, 1:32, 1:30, 1:27, 1:23, 1:36, 1:34, 1:31, 1:34, and 1:15.\u00a0 This was a fun workout not only having the guys I normally run with but also having the entire training class running up and down the hill passing each other all the time – it was a good “team building” workout.\u00a0 We took our time jogging back to complete the 8.25 mile workout in 1:05:21.\u00a0 Afterwards it was a quick swim in the lake before heading home on the bike for 23.5 miles of biking.\u00a0 I was worn out, but luckily the National Night Out block party was still going on!<\/p>\n Wednesday:<\/strong><\/span> <\/span>5 easy miles. <\/em>I thought I would be completly exhausted and worn out after so much excercie yesterday, but I didn’t feel too bad. In some ways I think biking like that helps clean out some of the toxins from my legs.\u00a0 I did my push-ups before heading out and did 77 back on Week 4 Day 2<\/a>. Yesterday evening I left the car at a tire shop to get a screw pulled out of the tire and fixed so I planned my run to end at the tire shop. It was a beautiful morning in the upper 60’s and it felt really nice despite the humidity.\u00a0 I ran along the Greenway and ended the route perfectly at the shop for 5 miles in 40:45.<\/p>\n Thursday:<\/strong><\/span> <\/span>Rest Day!<\/em> This was a day of rest from running, but we spent a lot of time walking around.\u00a0 My in-laws are visiting so we did some touristy things like visiting the Walker Art Center<\/a>, wandering around St Paul, and much more.<\/p>\n Friday:<\/strong><\/span> <\/strong><\/span>9 miles at race pace.<\/em> I was still a little undecided about racing on Sunday or not but thought I should keep my options open and not run at race pace. I can always make it up later! I ended up running 9.5 miles with a starting temp of 61 and some nice breezes.\u00a0 It was humid but the low temp kept most of it away! I ran the route that takes me downtown and makes a square around the river.\u00a0 I added a little bit of distance by cross the Stone Arch Bridge<\/a> twice and running along the East side of the river towards the Univ of MN before cutting back across on 10th Ave Bridge. The bridge seemed to take forever but it gave me plenty of time to look at the new 35W Bridge that is rapidly nearing completion. I took it nice and easy and could feel a little bit of the Tuesday workout. My overall run time was 1:17:45.\u00a0 I did my push-ups before leaving again and managed to get 85 done for Week 4 Day 3<\/a>.<\/p>\n Saturday:<\/strong><\/span> 10-12 miles.<\/em> I took today off since I knew we’d be doing more walking and touristy stuff today and I’m planning to race on Sunday.<\/p>\n Sunday:<\/strong><\/span> <\/span>Cross Training.<\/em> 15K Race today in 1:03:22 unofficially.\u00a0 It was the MDRA 15K which was a 3 lap course with some hills on a beautiful morning temps stayed around 60 the entire race.\u00a0 Check back tomorrow for more details!<\/p>\n Weekly Totals:<\/strong><\/p>\n Running – 36.1 miles<\/p>\n Biking – 24.5 miles<\/p>\n Hal’s Tip of the Week:<\/span><\/span><\/strong><\/span> <\/span>Practice makes perfect. Practice not only running, but everything else related to race day. That includes equipment. Do you know what shoes you’ll wear on race day? Buy a new pair now!<\/em> How about shorts and singlet? Test your clothing in training to make sure nothing chafes or causes a blister. Do you expect hot or cold weather race day? Weather can be unpredictable. Will you be prepared if the temperature suddenly drops (or rises) 30 degrees on race day? Consider every scenario you might encounter.<\/p>\n Week 10<\/a><\/p>\n [tags] Marathon Training, Hal Higdon [\/tags]<\/p>\n
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