Of Mice and Marathons

Treadmill - 6 miles in ~47 minutes. Hit the reset switch, which is easy to do. Waited until before dinner to run. Grumpy today but I got some writing done.

Pretty much the same as last week for Monday and Tuesday, tuneup workout on Wednesday, then two shorter easy days.

Goals for B2B: 1: say hi to Shalane Flanagan as I'm warming up from the high school; 2) beat as many of the Maine women as possible; 3) Run a PR.

Top Maine results from last year: http://www.coolrunning.com/results/13/me/Aug3_16thTD_set3.shtml

AM: Treadmill for 60 minutes @ 1% incline

10 minutes @ 7.5

10 minutes @ 8.0

10 minutes @ 8.5

25 minutes @ 9.0

5 minutes @ 9.5

Felt pretty good today. Could have gone for a while longer but the old automatic cool down said it was time to be done (such is why I ran the top of the progression right into the 60 minute mark).

PM: Treadmill - 4 miles in 30:45ish. Then did a set of weights. Last time I was sore for 3 days. I think this time will be better.

AM/Lunch: Chestnut College Hill Loop - 8 miles, averaged 7:57. Did a couple strides but ran out of prime stride real estate.

Stole someone's Strava record on the hill by about 42 seconds over 1.2 miles. According to Strava it's 324 feet of climb (5% grade) and I managed 7:50 pace. Not fast but it's definitely the biggest hill I've been able to put in a regular loop. I told myself I wasn't going to play this silly game but admittedly it's kind of fun.

PM: Off.

AM: Tune Up Workout - 9 miles total

3 mile warm up w/ half mile at MP (~6:35 pace) plus a few strides

3 x 1600 mile with 400 recovery jog 6:01, 6:02, 5:59

2 minutes rest

4 x 200 w/ 200 recovery, averaged 35.6

1.5 cool down

Felt pretty stale.

PM: Off and tomorrow off. Need to make sure I am ready to race and I'm 26 days on. I want to run a strong race, not be disappointed because I tried to keep pushing too hard too close to a race (even if it is only a 10k).

Day off.

Wingood Road - 5 miles with Megan, no watch. Kept the pace very easy. Did some road strides and some barefoot strides on my parents' lawn (it's like running on a fairway)

Drove to Maine yesterday. Rented a Prius. Great gas mileage but 0 power. I wouldn't buy one. Staying at my uncle's cottage tonight. Pre-race Thai dinner as usual. Might need to give myself a hair cut. It's getting helmet-y.

To the pool!

AM: Beach to Beacon. Pretty good race. I thought a PR (35:42) might be possible but I haven't done much longer LT stuff lately. This is pretty indicative of current fitness. Technically a PR because it's on a certified course. I'll write a bite more when I get time.

7 weeks to Philly RNR and I can run this pace or faster on a good day. This marks 16 weeks to Philly Marathon and I don't think I've gone into a marathon buildup with this base and fitness.

27 minutes up

6.2 race

30 minutes barefoot on the grass cooling down

REPORT

A few months ago I made the crazy goal to break 35 minutes, but I just didn't get there and I realize that goal was lofty without lots of mile repeats cutting down to or below 5:40 pace. As the time got closer, I figured a PR chance would be good.

I saw lots of elites of different levels of fame. Fernando Cabada, Desi, Meb, Gemma Steal, Shalane, Kevin Castille. Saw Mike Popejoy who I knew from Purdue. He didn't get the day he wanted but ran 30:58. I have a great picture of us talking after the race shirtless. I bet I have him by 50+ lbs!

I warmed up from the starting line and CAUGHT a pack of African runners. Now, when Camille Herron says "Kenyan Jog," these gents take easy running very seriously (and if you're reading so should you). I watched them run for a while following them. I'd estimate we were running no faster than 9 minute pace. They had on warm ups and one had a sock hat! It was cool but he must have found it cold.

My race was pretty good. Lost sub-36 in the last mile on the hills, which are not bad but they make a difference in the final mile. The winding short uphills of the long finishing stretch make getting a fast last mile coupled with the hills hard. Decent kick (the 400s at mile pace are working a bit). Maybe should have hit the first mile harder to carry momentum. I'd grade my effort at about an 8, but in photos I have some serious race face in the final stretch so maybe I was right where I should have been.

The rich, chocolatey goodness: 5:45, 5:53, 5:53, 5:47, 5:45, 6:11, 1:04 (~5:05-5:10 pace)

This is 1:40 faster than my 10k in June but that course was hilly (better weather though). I'm going to switch to lots more LT stuff to get in shape to target 75-76 minutes in 7 weeks. I didn't get my chance last fall because I was an idiot and injured myself. Today's race would be 1:16:30 and I made huge improvements from B2B to RnR Philly last year (about 12 seconds faster per mile for the half than the 10k).

PM: Off