St. Jude Training – Week 9
This past week was interesting and in many ways mimicked the stock market, up and down. But unlike, the market, I ended the week on a high note.
The plan called for a 14 mile run Tuesday, but because Laura Anne was inducted into the National Honor Society Tuesday evening. I swapped Tuesday and Wednesday’s run.
Fourteen is the longest mid-week run of the plan. The temperature was in the mid-70s and a perfect afternoon for a long run.
About mile 5, I made a “pit stop”. When I started to run again I felt a sharp pain in my right hip. I was on the greenway and started thinking about who I could call and where I would have them pick me up. It was that bad.
I kept going. The pain slowly dulled and as I finished the run, thought I was glad that I had stuck it out. As soon as I started my quarter mile cool down walk home, the pain returned. It ran from my hip all the way down my leg. By the time I got home, I could hardly move. All I could think of was “What have I done!”
After about a hour, of just standing up, the pain subsided to the point that I could move around but my hip was sore to touch.
Luckily, Thursday was a rest day and by Friday the pain was gone. I guess I must have pinched a nerve or something. I could see my running life flash before my eyes!
Last week, I wished for the first 50 degree Saturday morning. I got my wish and then some. It was 44 degrees when I headed out Saturday morning at 5:30.
The plan called for 15 miles with 12 at marathon pace. I set my Garmin for three miles of warm up and then for 12 with the pace between 8:50 and 9:10.
Here are the splits…
| Mile | Pace (min/mile) | Speed (mph) | Heart Rate |
Elev Gain |
||
|---|---|---|---|---|---|---|
| actual | +/- avg | actual | +/- avg | |||
| 1 | 10′ 23 | +1′ 19 | 5.8 | -0.8 | 121 | -29 ft |
| 2 | 10′ 05 | +1′ 01 | 6.0 | -0.7 | 127 | +10 ft |
| 3 | 9′ 57 | +0′ 53 | 6.0 | -0.6 | 130 | +40 ft |
| 4 | 8′ 51 | -0′ 13 | 6.8 | +0.2 | 147 | +69 ft |
| 5 | 8′ 41 | -0′ 23 | 6.9 | +0.3 | 138 | -128 ft |
| 6 | 9′ 07 | +0′ 03 | 6.6 | -0.0 | 144 | +49 ft |
| 7 | 8′ 41 | -0′ 23 | 6.9 | +0.3 | 144 | +7 ft |
| 8 | 8′ 45 | -0′ 19 | 6.8 | +0.2 | 146 | +20 ft |
| 9 | 8′ 53 | -0′ 11 | 6.8 | +0.1 | 148 | +46 ft |
| 10 | 8′ 43 | -0′ 21 | 6.9 | +0.3 | 144 | -4 ft |
| 11 | 8′ 44 | -0′ 20 | 6.9 | +0.2 | 144 | -66 ft |
| 12 | 8′ 43 | -0′ 21 | 6.9 | +0.3 | 145 | -49 ft |
| 13 | 8′ 40 | -0′ 24 | 6.9 | +0.3 | 145 | -26 ft |
| 14 | 8′ 57 | -0′ 07 | 6.7 | +0.1 | 147 | +30 ft |
| end | 8′ 47 | -0′ 17 | 6.8 | +0.2 | 148 | +26 ft |
| Versus average of 9′ 04 min/mile | ||||||
The only mile after the warm up over the 9 minute mark included a bathroom stop. So, I really feel good about how the training is going at the half way point. The next test is this Saturday, the Middle Half.
Training for the week
Sun: Rest
Mon: 6 miles – 53:42, 8:57 pace
Tues: 6 miles – 53:19, 8:53 pace
Wed: 14 miles – 2:10:37, 9:20 pace
Thur: Rest
Fri: 6.05 miles w/ 6x100m strides – 54:33, 9:01 pace
Sat: 15 miles w 12 @ marathon pace – 2:13:01, 9:04 pace
Total for the week: 47 miles