track fan

2:51:08. 20 with last 8 at MP.  Flat run with some mile markers that I can use to get a sense of pace. It is 14 miles from where I park my car (in a parking lot near a clinic - one my secret spots :-) ) to an intersection to the east: 7 out and the same 7 back; there are mile markers for ~12 of the miles, but not all of them - and the mile markers don't start exactly where I park.  Anyway, so what I did was run ~3 out and back heading west first (partial dirt path), and then do my 7 out heading east and back.  The first ~6 were 29:02/24:51, the next ~7 were 1:03:58, the last 7 were 53:13 (7:36 AP).  The splits I could get were for the last 6: 2@15:25 (7:42AP), 7:31, 2@14:55 (7:27AP), 7:12.

I really did not expect this at all, my legs felt horrible, heck *I* felt horrible, the whole first 12 miles.  The mileage, and my workouts, have just been wearing me out.  But, I somehow rallied, and although it was not "easy" ( and in fact it was a little fast - as MP for a 3:20 is 7:40/mile), it got done!! Now my legs ache again, but I can focus on recovery now! I have two more "track" workouts that shouldn't be over-the-top hard, and one more "longish" run!!

I can't wait to see how all the bloggers do tomorrow! FRB!! 

AM: (9 miles, 1:17:49).  10 x 1` w/1` recovery.

PM: easy 4.

Heavy heart today bloggers, lifted by the knowledge that all of you are safe and sound.  

And know that before the tragic events unfolded I was so very happy for all of you that were able to finish the Boston marathon -- and holy cow, how well you did!!  I still feel that happiness for you -- that can't be diminished in any way.  

40 mins ... yikes, taper time already?

AM: (11.5 miles, 1:36:47).  27:57wu/28:27cd.  3 x 2000 w/2:30 recovery + 3 x 200 w/200 recovery.  Goal (according to the McMillan running calculator: 6:44-6:58 pace/mile).  I thought to myself, "well, you don't have a lot to gain with this workout, but you do have a lot to lose, so lets just shoot for 7:00 pace -- since the calculator seemed to be a little fast 4 weeks ago".  What I meant by "a lot to lose" was that it is unlikely that this workout was going to give me any huge fitness benefit, but given that my old tired legs probably need a lot of recovery from the past two cycles of training (2 marathon cycles really - since I missed the marathon in March), I could over do it.  My guess is thatt Greg puts these in my schedule so that the taper is still similar to my previous schedule (in terms of workouts on TTh and every-other Sunday) - but at a lower volume.  These sorts of workouts keep your legs remembering turnover, while not really very stressful.   6K @ 10K pace with recovery inbetween is not quite lactic threshold.  Anyway -- it went better than I could have anticipated, given that although it was not what I would call "easy" - it was not pushing it either (certainly not as hard as the 800s last week):

 8:44 (6:59AP), 8:41 (6:56AP), 8:40 (6:56AP), then some pretty slow 200s in :49, :48, :49.

It was pretty windy down the backstretch, and as usual, I did not seem to make up much time with the tailwind on the homestretch -- but, luckily, it was a short workout!

PM: easy 4.

Thinking about you all.   

51:43. Whoa. I must be tapering, I feel like I weight 200lbs, I am slow, and my mind keeps saying "26 miles, really? Why would want to do that?"

So glad this week is over. Rest well, bloggers. I

Pretty much the same as yesterday, maybe I feel like I weight 210 today because I broke down and had some ice cream last night ... I tried not to, but I couldn't seem to stay away from the freezer.  

Enjoy your running, bloggers 

It was so awesome to see so many bloggers with good races at the SLC half marathon today (it is too early for results from the full, I am sure you rocked it there too!!! FRB!!)

PM: 4 miles easy