Another incredible high volume week and added a little more intensity. Never expected to be able to prepare for a marathon in 3 weeks but 2 weeks in and I'm feeling confident. Did my first fast long run in years yesterday, 17.5 miles and 12 at 6:13/mi and it wasn't hard. Link to run
www.strava.com/activities/6340152824
. Some days everything seems to go perfect and this was one of those days. Heart rate stayed at 155ish and didn't drift which has never happened for such a long duration. Cold front and perfect weather - 66 F.
Not all is good. Have this weird thing going on behind the inside of my knee. Think it tendonitis which seems to migrate around my body. Anti inflammatory pills ( diclofenac ) and a warm pad last night and ran/walked 14 miles today so think all is OK.
My goal is still 2:50 but going to go out at 2:45 pace and see what happens. The weather should be great so no excuses.
Good running everyone and hope to read some good race stories.
Last Week:
14 hrs endurance exercise and around 57 miles of running. Lots of pullups, pushups, and sit-ups.
Mon
Treadmill Fast walk 3,9 mi 53:01:00 109 bpm
Run 7,0 mi 58:26:00 120 bpm
Treadmill Fast walk 3,6 mi 32:19:00 115 bpm
Tue
Treadmill 20% incline Ints 3k effort(17 min of ints) 14,0 mi 1:41:02 132 bpm Hard ints -1 min and 45 sec rest
Run 4,4 mi 37:01:00 123 bpm
Wed JOG 10,4 mi 1:33:02 124 bpm
Treadmill Fast walk 4,3 mi 47:07:00 111 bpm
Thu Run 5,9 mi 49:02:00 129 bpm
Treadmill Fast walk 5,5 mi 57:21:00 108 bpm
Fri
Run 4,4 mi 33:28:00 122 bpm
Sat Run 17,5 mi 2:02:06 143 bpm 12 at 6:13 and not hard. Surprised!
Sun
Run 8,4 mi 1:22:01 111 bpm
Treadmill Fast walk 5mi 1:06:02 110 bpm