Practice To Suffer So Racing Becomes Easy

AM:  6 miles easy pace around Fort.  (Avg 7:47 pace) Feeling better after my day off and 19.5 hours of sleep over the past few days.  I feel like I'm past the sickness.  Plus only running 13 miles over 3 days probably helped.  I think it's going to be a great taper week.

Afternoon:  Core Exercises

Evening: 7.54 miles on random route in Fort.  (Avg 7:05 pace) + 3 Hard hill reps.  Very windy today, but nice temps 55 degrees.

Morning:  3 miles easy on the treadmill

Evening:  7.06 miles around Fort - very windy today (7:47 Avg. pace)

Morning:  27 degrees this morning - felt good!  Ran with my friend Todd whom I helped qualify for Boston at the St. Charles IL marathon in October.  We'll be on the same flight out.  Looking forward to having a friend along for the journey. 

Afternoon:  Core and light lifts

This a good article about easy running and recovery.

 http://runningtimes.com/Article.aspx?ArticleID=18093&PageNum=1

Evening:  2 mile warm-up, 4x200 on 200 off going 37, 35, 33, 30, then 1 lap easy into a mile @ mp, w/ 1 mile cooldown.

 That's pretty much it for me, nothing very big this week.

Evening:  6 miles - no watch Glacial River Trail

 After overlooking my marathon progression since I started running:

3:07:40 Las Vegas = Avg miles of 49 per week for 10 week build up  

2:50:49 Grandmas = Avg miles of 59 per week for 20 week build up  

2:41:12 Indianapolis = Avg miles of 88.8 per week for 16 week build up (had to take 45 days of easy running due to injuries from this training cycle)

Ultimate goal is to break 2:35 @ Boston = Avg miles of 72.4 per week for 16 weeks

We'll see if the race more train less volume worked for this cycle. 

Evening:  Nice short run around Bunker Hill and US Constitution Ship.  Nice cool temps, too bad the race wasn't today, it would have almost been perfect.