Of Mice and Marathons

Planned on 16, but it's been 2 weeks since my last long run. Still plenty of time, but April is booked with races and workouts. So today I thought 20 would be good, especially since I did no 20 milers last build up (I did just under 18-19 with long tempos). As it turns out the marathon got really hard about the same time as my longest long run (coincidence?). Made a loop around town and to whatever town is next - 22.3 miles, averaged 7:44

Took it pretty leisurely for most of the run, then coasted off a downhill and hit some MP miles without too much effort. 17-20: 7:15, 7:09, 7:02, 6:54, then got the legs moving at mile 21 with a 6:32. 

Good depletion run. No water, gels, or pre-fuel, other than a homemade bar I am pretty sure I ate around 4AM. I say "pretty sure" because I think I am sleeping eating again. This happens when my mileage gets up and I start doing doubles. 

AM: North side - 7 miles, averaged 8:50 

Any recommendations for Las Vegas? I'd like to go to Red Rock Canyon, but wonder if I need some serious trail running experience (I fall a lot, even on flat ground lately).  

PM: North side - 5.6 miles 

AM: 9th street to the Heritage Trail out and back - 6.1 miles, averaged 8:06 

PM: Jefferson High - 7 miles, averaged 8:17

Roads were getting slick. The snow is very wet. It's pretty, but I fear for people driving. People don't deal with much winter weather here, and thus have no idea how to drive in it. I expect a good number of cars to go too fast down the hill/corner and strike the guardrail at the end of my lawn. 

Old Standby - 6.5 miles, averaged 8:26

The roads were a mess. Fact: In Indiana 4.5 inches of snow is considered a storm. 

North side - 5 miles, averaged 7:31 then I did a micro workout to see how the legs were firing. 2 x 400 @ goal pace (6:10 or faster), then 4 x 200 at 5k pace (5:45-5:55), finished off with 4 x 100 strides (5:00-5:25). Not much on paper, but it tops off an afternoon run with a little turnover. Think I will do variations of this once a week on a double day.

North side - 6 miles, averaged 7:41 w/ several extended pickups around 10k-15k pace dropping to 5k pace. Legs feel ready to rip.

Goals:

B-goal = PR (anything less than sub-40 is unacceptable. Unless I get hit by a car)

A-goal = break 37:59 (I think this is sensible given current fitness)

A+-goal = break 37:45 (If I don't get excited and go out too fast I can see this happening)

A++-goal = break 37:30

AM: 500 Festival 10k. 3.5 warm up on the final few miles of the course. Lined up on the starting line, and I saw a barefoot guy (he won in 34:03). And I thought I was tough in my flats and no socks in the 30 degree weather. I also saw a guy from the 5k in Vibrams, sporting a not insignificant paunch. He beat me again.

Went out around 5:50 for the first part of the first mile and felt very strong, but backed off a bit knowing things wouldn't be pretty if I continued at that pace. I stuck with my plan. I could actually see the lead folks and the escort (never knew this series had one). I stayed around 6-7th place for most of the race, passing the second place woman around mile 2.5-3 (hoping I wouldn't pay for it later). I got passed toward the end by some guy who I passed early in the race. Left glute wasn't firing on all cylinders again, which caused me to slow down some in miles 4 and 5. It feels like my leg is wandering and hitting the ground at an awkward angle. Anyway . . .

Splits: 6:05, 6:09, 6:06, 6:04, 6:07, 6:15 (not vicious, but a not insignificant headwind. Legs starting to feel heavyish as well), :52.5 for .15 (5:39 pace). Not much of a kick for the partial, but the course was short anyway if you trust the Satellite Gods. With some calculations, I found my equivalent would be 37:55.5, so still a legit high 37-minute 10k. I don't get many chances to run a certified 10k course, so I guess it doesn't matter anyway. These courses are "USATF Sanctioned," which as near as I can tell means they will have official police presence and have in writing that you aren't supposed to wear headphones. It has nothing to do with the course measurement as near as I can tell. Maybe Beach to Beacon in August if I get in. Running the same course with 27-29 minute 10kers would be freaky.

Got my stuff from the bag check and listened to some really excited old fella tell me about his coaching history. He was really amped up and carrying on. For quite some time. Went back outside and squirreled away some cookies from the receiving line in my warmup jacket for a post-cooldown snack.

Long cool down of 5 miles. Just felt nice once I got moving and good to see other people from the race and residents out running and not having insults hurled at me from cars.

PM: 35 minute shake out