Marathon Training Week 13 of 23

Week thirteen was a banner week on a few levels. First I chose not to do any striders this week. My legs were a bit overly tired and it was nice to take a break and not *have* to do striders. And drumroll please: I didn't cross-train at all. This was not because I hadn't slept well or for any other reason than this: I chose not to cross-train. I blissfully slept in on those two days, and was very glad for the chance to do so. I had come to the conclusion that the payoff was not worth the boredom and exertion involved. I knew I was giving up not only the non-running muscle strengthening, but also the 2 days a week of cardiovascular aerobics. But it was a choice I am glad I made. And I also decided that I would leave the door open for future cross-training, realizing that if I *did* jump back in, it would have to be either really soon, or I'd have to back off some.

Having 16 miles of roads to think about a bunch of things today, I reached a place of clarity (ORN: don't you *love* it when that happens!??!?). I was reflecting on the fact that here I was, the pudgy kid grown up into an adult-onset athlete, chugging away at 16 sub-10:00 miles, but when I was growing up I hated running. What I hated most was I was always out of breath and my legs hurt. Only as an adult did I learn I didn't have to push so hard and, once I slowed down a bit and got some conditioning in me, I could actually enjoy it! Here's my "a-ha!" moment: "Hmmm, I wonder if when I ride the recumbent stationary bike, I am riding too hard and too fast, and that is why I hate it so much? Maybe if, like with running, I reduce the intensity and slow my cadence, it wouldn't be so difficult; such a hassle -- and yet I would still be getting a workout for my legs *and* my heart and lungs. And maybe I would learn to enjoy it, like I did with running?!??!?!!?" We'll see. I'm not sure if I will cross-train next week or not, but the door is more open than it was before and besides, I want to see the rest of Indiana Jones and the Last Crusade!

Highlight of the week -- running a distance PR of 16 miles (on a route that took me past Garmin headquarters, where I dutifully saluted!) at my usual run-a-mile, walk-a-minute routine, averaging sub-10:00 pace for the runs and doing a 9:00 mile #15 and a 9:15 mile #16. The weather was warm but not hot, and I was out on the road for a few seconds over 3:00, covering a total of just under 17.8 miles. Not bad for a pudgy kid who is all grown up. And as an added bonus, I tried a couple new things. I actually got up one hour before my run and ate a banana and a Clif bar. Pretty amazing what a little pre-run nutrition will do! Also, when I got back I ran a cool bath and added a coupe dozen ice cubes, and soaked while listening to some George Winston and sipping a large cold glass of chocolate milk, my favorite recovery drink.

Here's the boring stuff:

Week 13 totals:
Running Distance: 34.35 mi
Running Time: 05:55:39 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.2 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 4,514

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 13's long run of 16 miles.

Sum totals so far:
Running Distance: 297.95 mi -- *almost* broke 300!
Running Time: 51:59:18 h:m:s -- *over* 2 days of running
Avg Speed: 5.7 mph Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 39,293 -- that's over 11 *pounds* of fat burned!

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 75.14 mi (1st thru 21st)

Previous week's totals:
Week 12 totals:
Running Distance: 16.78 mi
Running Time: 02:51:27 h:m:s
Avg Speed: 5.9 mph
Max Speed: 15.7 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 2,182

Cycling Approx Distance: 16.7 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 146 bpm

And here's the link to week 12's long run of 8 miles.

~ Keith