track fan

Not quite a 1/2 mile longer than 12 - it is a little ways from where I park to the first mile marker, which is 2 1/2 (1:41 out + 1:30 back).

Overall pace for 12 miles - 1:37:46 (8:08 pace), total run 1:40:57.

50:58 for the first 6 miles (average 8:29 pace) - I thought this was a little fast but I just couldn't seem to slow down much, lower mileage and as I learned after I turned around there was a bit of a tailwind!

15:31 (only a 8 1/2 and 6 1/2 marker) - 7:45 average

7:49

7:49

7:48

7:48

I was very happy with todays run, it was not "easy" - but it wasn't hard either, the last 6 miles felt very controlled and I could have gone further. My legs are little tight ... I am hoping it is phantom "tightness" :-). It was very nice today, 60F and sunny at the start 78F and sunny at the finish. It is going to be nice in Eugene next weekend (no rain in sight so far). My plan is to hang with the 3:30 pace group for at least 18 miles and if I feel good then I will start speeding up a little. I do think I might be in better than 3:30 shape (on a good day maybe even 3:25 shape), but since this is my first marathon, and it is distance I respect, I am going to err on the side of caution. If I have to slow down to slower than 3:30 then that will be ok too (truth be told I will be a little disappointed, but it will be ok, I mainly want to finish!).

Happy Sunday bloggers!

Next Sunday, I will be thinking of all jailed political prisoners all over the world, but especially of Roxana Saberi, who turned 32 years old today and is on a hunger strike in an Iranian jail.  I am very lucky in so many ways, but particularly because I am free to devote so much time to a hobby like running while others just fight to survive and still others to make the world a better place.

AM: (6+ miles, 54:32).  10 x :25 w/1` recovery.   I did this much slower than I normally would - probably more like the pace I do strides on the track before workouts.  Partly because I did not want to overdo it and partly because I was actually running much faster than usual today -- I did not feel "great", but apparently my legs notice a difference in the reduced volume, I hit my first landmark today (almost a mile) 17 secs faster than usual!  Consequently, I wanted to make sure I did not do everything too much faster, so I did  these on the dirt (slows me down) and really concentrated on feeling easy and relaxed.

PM: (3.5 very easy miles on the dirt). 

So, in order to calm myself down and keep my training in focus I summarized my 6 month build-up for this race on Sunday.  All mileage includes taper weeks for key race(s).

3 months to 1/2 way point (and 1/2 marathon race):  average mileage 65 mpw, high of 73.  Two to three workouts a week (two at 5K-15K range and alternate weeks with additional workout 1/2 marathon pace).

3 months to marathon race:  average 70 mpw, high of 81.  Two to three workouts a week (one at 5K-15K pace - occassionally a MP alternate) alternating one additional at MP.  Longest run a little over 22 miles (done 2 times; 20 miles with 8 @ MP two times; many 18 milers).  Have included testing fluid and carb intake in all long runs over 18 miles.

Training miles missed in the past 6 months: 4 miles (sickness) + 8 miles (business/travel)

So there it is.  I know what I would like to do better, but it is what it is ... we'll just have to see how it works.

Happy day bloggers, run safe, have fun.

1:20:32.  5 x 1000 @ 10-15K pace w/200 recovery + 3 x 200 w/200 recovery.

Was supposed to keep these on the slow side, and for the most part I did, but for some reason my first 400 was consistently at or faster than 5K pace!  I had to slow down every single time, it was strange, especially since I can't really say that I feel 'great' or anything.

wu + strides on the track 25:04

4:28 (7:08 - slow)

4:23 (7:00 - fast but ok)

4:21 (6:56 - still a little fast)

4:24 (finally - but first 400 was 1:39!)

4:24  

recovery 200 in 1:10 average;  200s in 51, 49, 51, recovery was 1:04-1:05

cd 16:01

 Not to look too far forward or anything ... but, after this marathon I am planning on taking some "training" down time.  My plan (as of now) is to run in the 50-60 mpw range and for a couple of months (when it is in the 115F degree and higher range) just keep 'in shape' - maybe work on some faster speedwork for a bit of the summer (I will need to reduce volume in order to do this).  I hope to be able to get up to riding the bike at least 2-3 days a week to/from work (22 miles) .  I received my new Terry catalog (cycling) last night and I have to say, there are some horribly cute little outfits in there ... and I have a cool "cushy" seat picked out too.

Have a happy day bloggers.

I thought you might enjoy the current view today ...  Funny thing is if you look under the "recent images" it has looked just like this pretty much every day for the past week. 

http://www.cs.arizona.edu/camera/

45:36. 

In my mind, I looked like a fast runner doing the "Kenyan shuffle" today.  I am pretty sure that since 1) I was wearing shorts (and not heavy warm-up pants no matter how hot it is) and 2) I never look fast no matter what my pace, I am sure that to everyone else I just looked like an old lady jogging (and carrying around a bunch of hay from what I am told ;-) ).

Happy running bloggers.  Wash your hands, don't go to work sick.

(sort of pre-blogging in case I don't have time to blog again until Sunday night: Friday 40` (~4.5 miles), Saturday 30` (~3.5 miles)). 

40:43.  Pleasant run with Dean on a bike path that ran through a wetlands area.  Very nice day - saw some deer, some Oregon ducks, and some U of Oregon ducks ;-).

Tracktown USA it is ... there are lots of places to run and references to track meets and running permeate the town. 

One tiny little downside to todays run, concrete ... yuck. 

Have a nice day bloggers.

32:46.  Ran on a very cool woodchip trail with Dean.

We had dinner last night with Snoqualmie and her family and my cousin and her boyfriend.  It was SO much fun.  I wish we could do it again tonight, but I think we will both be too nervous for a fun family night ;-).

Happy weekend bloggers.