This is the year...continued...

9/1 -

6 miles

I decided to run tonight's 6 mile fartlek and WOW, was it a tough one. Temperature was 95 at the start and the heat index was over 100. I guess summer is not yet over for us. I started with an easy first mile to warm up and I knew it was going to be tough before I even finished that mile. The next four were extremely tough as the sweat just poured off of me. The last mile was another slower cool down mile. I finished with 6.11 miles in the books at a 7:29 pace. The four fartlek miles were at an average pace of just under 7:00 at 6:58. This was really one of the toughtest workouts that I have done in a while and that is even with a 66 mile week and two 33 mile weekends. Tomorrow is a scheduled rest day, before the weekend starts.



GO BUCKY!!!

Your weather up date is that it is supposed to cool off soon and be more seasonable. So hopefully that means no more 90s for awhile!!

Enjoy the rest day!

Yuck - I know those runs well. I hate sometimes looking at the pace afterwards even though I know the effort was there. Good job on getting it done and you were really cruising for those conditions.

Well, at least Bucky had an easy time of it last night!

mul21 wrote:Well, at least Bucky had an easy time of it last night!

No kidding!! The offense looked unstoppable last night.

9/2 -

Scheduled off day

Definately needed this off day. Legs are a little fatigued from the tough workout last night in the heat. An easy 7 scheduled for tomorrow, followed by an easy 12 on Sunday. A nice holiday weekend to get rested up for one last big week...

Excellent fartlek run yesterday Nick. It looks like one of those runs that sneak up on you when you're not expecting the toughest of workouts. It's all about the heat though, isn't it.

Julie wrote:Your weather up date is that it is supposed to cool off soon and be more seasonable. So hopefully that means no more 90s for awhile!!

Enjoy the rest day!

Thanks for the weather update!!

Seth Harrison wrote:Excellent fartlek run yesterday Nick. It looks like one of those runs that sneak up on you when you're not expecting the toughest of workouts. It's all about the heat though, isn't it.

Thanks Seth...I think that it really was...

9/3 -

7 miles

Easy 7 on Saturday morning. It was a rainy morning, but I got the work in. It was only the 3rd time this cycle that I ran in the rain. I finished 7.33 miles at a 7:40 pace.

9/4 -

12 miles

12 miler this morning, on a very cool morning. I got a later start than normal (8:00am) and the temp was 57 degrees. Just another typical Wisconsin week. A couple of days ago I ran in a 100 degree heat index and then turn around this morning and run in sub 60 degree weather. A nice and easy twelve today. My legs felt pretty fresh as I finished up a stepback week. I finished 12.38 miles at a 7:45 pace with an average HR of 136 (73.5% of max). Definitely a great way to end the week, especially because of the week ahead. This next week is my peak week of training and should be a tough one. I am scheduled to go over the 70 mile mark this week with hill work included. That weekly total would be a new personal weekly high.

I hope everyone is having a great holiday weekend!!!

9/5 -

5 miles recovery

Coming off a good stepback week and feeling refreshed, I decided to bump up my 5 miles recovery to 6 miles recovery. Today's holiday recovery run was one of my best of the training cycle. Absolutely no extra effort given as I tried to focus on my mechanics. The temperature today is a chilly 65 degrees with a little bit of a breeze out of the northeast. The ended up running 6.36 miles at an 8:36 pace. A great start to my peak week...

I'm very envious of the weather, Nick! It is 73F here, very humid, raining on and off with tornadoes - in other words, it is a sucky day (but we do need the rain). Keep up the good work, running wise.

nice training, Nick! It got in the 40s here. long sleeved weather for some. Please keep the cool weather for the next 2 weeks or at least 13 days, OK?

Julie wrote:nice training, Nick! It got in the 40s here. long sleeved weather for some. Please keep the cool weather for the next 2 weeks or at least 13 days, OK?

Thanks, I'll try...Appleton is 2 hours north of me and normally runs a couple of degrees cooler than Madison in the fall. Right now it is looking like the normal Fox Cities weekend...Lows in the lower 50s and highs in the upper 60s...

9/6 -

8 miles

I decided to change things up to keep it fresh and went with two 4.25 mile loops near my house. I think fall is starting to settle in...which if it were for running, I would be very disappointed. I completed 8.54 miles at a 7:34 pace. Tonight I have a midweek 13 miles scheduled.

Nice run! I hope the 13 miler goes well.

I love fall for the running but always a little sad that winter is on its way.

Running is looking solid especially helpful some cooler weather. Enjoy the MW LSD later!

9/7 -

13 miles

13 miler on another cool evening. Things went well, but I told my legs to take it easy tonight. Especially with the miles I still have to put in this week. I put in 13.40 miles tonight at a 7:43 pace with an average HR of 137. Halfway through the peak week. After this it is all downhill...

Nick - what is your goal time again? With a 13 miler that fast, it'd better be in the very low 3's...

Mike MacLellan wrote:Nick - what is your goal time again? With a 13 miler that fast, it'd better be in the very low 3's...

Sub 3:05 is my goal...

Nick Morris wrote:9/7 -

13 miles

13 miler on another cool evening. Things went well, but I told my legs to take it easy tonight. Especially with the miles I still have to put in this week. I put in 13.40 miles tonight at a 7:43 pace with an average HR of 137. Halfway through the peak week. After this it is all downhill...

You're going to be awesome!

Yep, I'd say you're definitely on your way to hitting that goal.

Great job, and I agree it sounds like you are well on your way to hitting your goal.

What is your goal for the HM in 10 days?

Following your runs lately and you are still looking really strong - weather looks nice, but your HR numbers are telling a great story. Peak week was sort of an "oh crap" moment - means we've basically done the work. Sort of a weird feeling...