May the Mass x Acceleration be with you

23 miles in 2:55:12 (7:37/mile)

Amazing how much things can change in a couple weeks. I'm feeling a lot better, stronger, enjoying running more. Today's 23 went smoother than the 21 two weeks ago. It was cold, around 42 degrees, with an occasional shower of rain here and there. Just about perfect for a long run. I just missed the hail that came this afternoon.

The big issue last time was that I ran low on sugar after about 17 miles and was forced to slow down a lot. Didn't happen today. I kept up a better pace throughout and managed to finish strong.

The only difficulty was that my feet were starting to want to cramp up starting around 15 miles. I had some salt tables, but had just emptied my water bottle, and had to wait 4 more miles to get to my next bottle. I worked out ok. The cramping nevery really materialized, I took salt at 19 and 21 miles, and the last couple miles the cramping was completely gone.

Splits:
7:59 - 7:39 - 7:35 - 7:42 - 7:47 - 7:43 - 7:33 - 7:36 - 7:43 - 7:47 - 7:46 - 7:51 - 7:48 - 7:33 - 7:37 - 7:42 - 7:26 - 7:43 - 7:23 - 7:30 - 7:35 - 7:18 - 6:55.5

For RattleTrap, though you've probably seen it...

http://www.youtube.com/watch?v=RWpU8sX10_4&feature=bf_prev&list=PL088CCD66E83BEFCD&lf=plpp_video

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Easy 3.5 mile warmup on the trails in 28:20

2 miles of hills. Frankly I think the Garmin measures these inaccurately. May be more than 2 miles, but no way of knowing. 

Easy 2.5 mile cool down on the trails in 21:24 (8:33/mile)

With an intermission for some strength training in the gym. 
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12.2 miles in 1:35:26 (7:50/mile)

 Feeling a little sore today after yesterdays hills and strength. The first two miles and last mile were on trails. I'm always much slower on the trails, not sure if it is because the Garmin has trouble under the trees on cloudy rainy days. I don't feel like I slowed down the last mile.

Splits: 8:20 - 8:02 - 7:47 - 7:42 - 7:48 - 7:34 - 7:40 7:46 - 7:36 - 7:46 - 7:41 - 8:04

5.18 miles on the trails in 43:26 (8:23/mile)

Nice, slow, easy day. 

Track workout today - 5x1000m @ 5k pace with 400m recoveries. It's amazing how much harder it is to run 1000m intervals at pace than it is to run 800m, even when the total distance adds up to the same amount. Those extra 200m on the end of each one are tough, especially when into a headwind.

Warmup:

Easy 2.25 miles in 17:36 (7:50/mile)

2x500m @ 1/2 marathon pace with 300m recoveries
2:01.8, 2:01.0

4x150m @ 5k pace with 250m recoveries. Had a hard time getting going on these.
34.7, 34.1, 32.7, 31.5

Workout:

5x1000s with 400s @ 5k pace (3:40-3:42)

3:42.7
3:42.9
3:40.8
3:38.2
3:38.2
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18:22.8

This is actually a little faster than last week, despite being tougher. It is just about right at my last 5k pace on January 1st.

Cool down:

1 easy mile in 8:32.

No pain in the legs after the workout again. This is my last week of track work. Now I will switch to more marathon-specific workouts such as tempo runs and marathon pace runs and intervals. Fun stuff.

Easy 5 today in 40:02. Feeling good, energetic. Not sore at all from yesterday. Looking forward to a good run tomorrow.

 8:15 - 8:04 - 7:54 - 8:02 - 7:48