I did get the outside run in today. It was after a nap that I had to drag myself out of, but the sun was going to start setting soon.
With all of the leaves on the ground, I had to be careful about my steps in the first couple of laps, since roots and holes were hard to see, but I seemed to get used to it. I guess maybe proprioception and the neuromuscular systems/connections take a little time to warm up.
It was nippy at first but fine within a few hundred feet.
This week is officially the start of the Runner's World Smart Coach 16-week marathon plan, targeting the March 3rd Snickers Albany Marathon). It calls for 6 easy, 5 tempo (3 fast), and a 10 for the LR. I did 5 progression yesterday, and today's 6 was also progression. I never treated the called-for tempos as tempos last time I did this plan. I'm doing a 6K race on Saturday, so maybe I will fill in the 7 the next day. I may be a little beat up immediately after the race.
Looking back at last year's actuals, I did occassionally shuffle miles around from one run to another, but I hit the weekly targets. And I did just do a HM, so it should be fine.
Last year's actuals:
I'm doing the same plan this time (again, not worrying about the required paces). I think it was fine and prepared me well enough. I just didn't execute perfectly. I do think I was tired by the end, so maybe I peaked too early. We'll see how it goes.
Plan, with RW's suggested paces, with actuals so far:
6.0 in 48:20, 8:07 ave. 475 cal.
Splits> 6:27, 6:18, 6:11, 6:06, 6:00, 5:58, 5:41, 5:34
I was tired, and I think it might've affected the run.
I was tired, and I think it might've affected the run.
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