M'kay

Decided to run a Progression Run today, since I'm only scheduled for a 13 miler today, and it's normally long run day.  All this disregarding the fact that I *should* be in serious taper mode.  Oh well... Feeling the effects of the lunges yesterday in my legs...a bit of stiffness and "dead" feeling, but quickly got beyond that.

Started off running 5 miles at an easy pace (fast side of easy pace, 7:58/mi pace, 1 downhill, 4 uphill).  Stepped up the next 4 miles to MP pace (7:07/mi, 1 uphill, 1 flat, 2 downhill).  Finished the last 4 miles at Tempo pace (6:32/mi, 3 downhill, 1 uphill).  Last mile was especially tough, and felt closer to VO2Max effort.

Cold and rainy today, but I didn't overdress.  Despite the "rain gear", I was soaked by mile 4.  Had some GI distress towards the end of the run, but nothing that interfered with pace.  All in all, a good solid training run.  Now is the time for a serious taper this week.

Feeling beat-up after yesterday's run.  Not too difficult to keep pace slow enough (8:55/mi) to keep HR in check today.  Form felt completely wretched...like my legs consisted of independent parts that weren't synchronized and all just kind of moved in the same general direction.  Obviously not all that bad, but definitely needed an easy day today.

Plus, the rain (again) didn't help the motivation levels.  Nor did the reports that snow may be headed our way tonight. 

Four easy miles at recovery pace (8:54/mi avg), followed by 8x100m Striders w/ 100m rest in
:16, :18, :17, :16, :17, :17, :16, :18. Form felt crappy again today...just felt tired and legs heavy. Striders not as fluid as the other day, but after the first couple, felt a little looser.

Core exercises following run.
 

Marathon Dress Rehearsal Day.  Of course, today was gorgeous....sunny with some clouds and a bit of ice in spots on the road, but very nice outside.  Temps ~ 42.  Sunday is scheduled to be cloudy and rainy.  Excellent.

3 mile warmup (7:45/mi), 2 mile Marathon Pace (1st uphill mile 7:16/mi, 2nd out&back mile 7:06/mi), 2 mile cooldown (7:29/mi).  Still don't feel quite "right", but felt better today stretching it out a bit.  Broke out the shoes with a mere 30 miles on them...worked fine but still has the "new shoe orthotic squeak, so my apologies in advance to everyone running near me on Sunday.   I don't even notice the noise anymore...

Standard plyometric drills and lunges afterwards, although I only did half the normal lunges to avoid sore hamstrings/quads.  Next 3 days short recovery runs only, followed by raceday Sunday.

5.0 mile recovery run at 8:41/mi pace.  Felt pretty loose and easy.  HR lower than normal at faster pace for this type run.  Some tightness in various left leg areas, so definitely laying off the core exercises and plyometric drills between now and Sunday.  Yesterday's run must've knocked the gunk off the cylinders though...

Stepped it up to an Easy Run today (from a Recovery Run).  5 miles at 8:05/mi pace average.  Felt like crap this morning w/ congestion and just overall blah feeling.  Too much sleep?

Run helped get some of the garbage in my lungs out.  Lingering smoke from burns up the street didn't help matters.  Ice on the roads made it tricky keeping footing in spots, so pace a bit off in some areas.

8x100m Striders w/ 100m rest in :19, :20, :19, :18, :19, :18, :19, :19. 

Striders a bit slower than normal.  A couple of segments over icy streets, but also took it a bit easier w/ marathon in 2 days.
 

Felt warmer than last few days....roads not iced up.
Left leg tightness in ITB.  Worked loose after first couple of miles.  Dog encounters at 1 and 3 mi.  Final easy run before Seattle Marathon.

8:00/mi pace.