Week 3 (Thanksgiving Week) Recap
It was a busy week and I didn't get around to posting any detail. Great week for exercise, not so good for nutrition. I gained around 5 pounds. Here's a quick recap of the three key runs.
TUESDAY (intervals): The intervals were scheduled to be progressively shorter and faster, with a 220 for recovery. Goal times and interval lengths were...
3/4 mile: 5:02
5/8 mile: 4:10
1/2 mile: 3:16
3/8 mile: 2:26
1/4 mile: 1:36
Actual times were 5:02, 4:11, 3:15, 2:29, and 1:30, so overall I did them in three seconds faster than the goal time. Nice to hit my interval times.
http://connect.garmin.com/activity/409012921
THURSDAY (tempo): 1 mile warmup, 5 miles tempo, 1 mile cooldown. Goal pace was 7:55 for the 5 miles per the original plan, 7:34 to hit the BQ plan. My pace was 7:41.
http://connect.garmin.com/activity/409784375
SATURDAY (long): 17 miles. 8:50 pace per my plan, 8:34 for BQ plan. Actual pace was 8:34, but with a low (for me) average heart rate of 148. Very encouraging.
http://connect.garmin.com/activity/410381553
I also did both cycling workouts, and got in one full-body and one upper-body-only strength training.
I'm not sweating the weight gain at this point. It was Thanksgiving and I indulged a bit. At this point, I'm thinking I'll get back down to 170ish by Christmas, then probably back up to 175-177 again during that holiday, push back down to 170ish by the end of January, then drop to 165 by the end of February for the race. Or something like that. I'm 176.0 as of this morning.