Of Mice and Marathons

AM: 10.2 miles total.

Erdenheim 5k in 17:08. No sub-17 but it was a nice PR (about 20-25 seconds) and I hate 5ks. Measured the course long, going through 5k in 16:57 but I take it that the course was accurately measured as it was done by a local running coach. It's always hard to put down 5k PRs because I never run certified ones and you have to be honest with yourself about the distance. 3.14 seems pretty legitimate. 

Warmed up ~1.75 with Megan and we got out bibs. I ran the course with Jonathan. It was closed and well marked. Some slightly inclines that ended up slowing me down more than I would have like and many turns. I did two strides and my legs were alive! I got out fast and Jonathan was still ahead. I figured I couldn't beat him but I could use him as a target.

Breathing was not bad at 1 mile but my legs were wishing we were running marathon pace. Around mile 2 Jonathan increased his lead and continued to do so for the rest of the race. My watch split slightly early before 3 miles and I knew at ~16:28 I was going to be close. When I first could read the clock I saw 16:48ish and I dug in but I was too far out. I ran as hard as I could after the turn into the finish (about 5:00 pace on a slow, gradual incline) and didn't quite get sub-17 but this was a good race for me on a fair if slightly slow course. I haven't raced in 2+ months and I'm coming into form.

Cooled down a little bit with Jonathan talking his ear off and trying to decide if I want use the women's OT group and rabbit as a slightly distant target for Philly. That might be slightly too fast but I am seeing indications of running between 6:10-6:15 pace but I will have to work into that. I do not go out ahead of pace for a marathon. Buildups are too long and effort filled to worry about 10 seconds per mile in the first 2 miles.

5:21, 5:31, 5:33, :41 (.14, ~5:00 flat). Maybe could have gone out a little slower, but I don't think it was reckless.

PM: 4 miles.

AM: 9.5 miles. Beautiful fall morning. Feel pretty good. Legs definitely went hard yesterday, but they are mostly just a little tight.

PM: 5.25 miles.

+ light stretching and core (very late)

AM: Off. Slept a little bit and crammed for teaching.

PM: 10 miles.

+ Rolling, stretching, and core

AM: 16 miles total. 4 up, 3 down.

Big Workout: 4 x 2 miles on the track w/ 600 meter recovies (3:20 jogs); Averaged 5:46 for the 1600 intervals or right at 5:48 goal pace

Repeat 1: (5:47, 5:45)

Repeat 2: (5:47, 5:48)

Repeat 3: (5:47. 5:45)

Repeat 4 (5:45, 5:44)

Pleased with this one. Effort was getting up there at the end. I had to do a slight bit of weaving more or less throughout, so I gave back just a few seconds overall but nothing too significant.

My legs are still tired from my race, so I will take this as a good sign. It's a PR for the workout by at least 6 seconds per mile average.

PM: 4 miles by headlamp.

AM: Off.

PM: 10.5 miles. Cool, but sunny. Almost cold down on Forbidden Drive in the ravine.

+ Rolling, stretching, and core (very late)

Lunch: 10 miles. Did some strides. My favorite time of year on Forbidden Drive.

PM: Off. Getting some work done. Mileage is fine. I'll likely do a 20+ tomorrow given that I rearranged my workouts this week. Big workout next weekend, a half the next weekend, and then things are already going to start winding down just a bit.

PM: 21 miles, averaged 6:57.

Did 1 miles easy, then 20 miles steady (~90 % of marathon GP for 21 miles) over the rolling dirt on Forbidden Drive. About 15 miles of dirt. Got down to low 7s for the first 6-8 miles, then 6:50-6:25 until mile 18 or so before I hit the big hill headed home.

I came down with a cold, so this was probably not a fantastic idea but it's mild. Effort was definitely moderate. Energy dropped here and there but I had enough energy to keep going. I'll take it at the end of a 100 mile week, weighing 175 #^*%## pounds.