Np1112!!!!!!
Hope our high school crew had solid weekends, as well as Reed and StevenJ. I know today is Kendo’s assault on sub-1:30, and tomorrow is Netwerk Errer’s attempt at sub-3:00 in Dublin. Good luck to anybody else racing this weekend, which probably means Garbage “jumping in” a HM, haha.
Goal: Stay healthy and run with joy
Goal Race: Philadelphia Marathon (11/23)
Goal Time: A) 2:48 B) 2:50 C) 2:52
Age: 36, h/w: 5’11”, 167 lbs.
Location: New Jersey, just across the bridge from Philadelphia
Marathon Training Week 14 of 18
M – Rest.
T – 7mi treadmill (8:00)
W – 11mi treadmill, including 2x3mi (6:13/mi avg) w/1mi jog (8:21)
Splits: 18:39 (6:17 13 09), 18:39 (6:17 13 09)
Th – 7mi (8:07)
F – 10mi hilly (7:51)
Sa – 18mi (2:04:44): as 9mi easy (7:31/avg), 9mi tempo (6:21/avg)
Tempo Splits: 6:32 21 27 18 13 18 23 19 19
Su – 11mi (8:28)
Weekly Total: 64 miles
YTD Total: 2,123 miles
Inclement weather kept me on the treadmill for the first half of the week, which actually worked perfectly for Wednesday’s strength interval session. I didn’t have to do much thinking – I just locked into the steady hum of the belt and focused on even breathing and proper form. That one felt great.
Saturday was a tough one, even though the weather was absolutely perfect. I initially had planned on running the final 9mi at true marathon goal pace (6:25-:30/mi), but because I ran the last 17.2mi of the actual Philly Marathon course, I found myself getting excited and ahead of myself so I instead just practiced on mentally/physically closing strong the last 10k. The good news is I ran well enough, but it was definitely not “pace” effort. I learned that 6:25/avg is probably the “A” goal to shoot for, and that dipping below 6:20/mi before the 20mi mark on race day would be a BAD idea.
Based on all my workouts this cycle and Saturday’s effort, for now the plan on race day is to run the first 3mi a little slower than goal pace (6:30-:40/mi), try to lock into ~6:25/mi from there until mile 20, and then hopefully close like I did today. 4 weeks to go! I am starting to see the light up ahead. :)
Hope everybody else had a great week.