Boston Strong

I was looking at my mileage and noticed that yesterday I passed double the miles I ran all last year.  I ran  a Garmin report and realized that I have run over 3 times the distance ytd, as last January to October I only ran 400 miles.  I still struggle with higher miles, last week was the first time I put together 50+ mile back to back weeks.  I hope to make that a string of 4 weeks, before starting the taper for my marathon ... so at least they should be coming at a good time.

It will be interesting to see how this 'triple' the mileage pays off in my marathon.  It better pay off big in the last 6 miles, or I may never run over 30 mpw again!  Oh well, as they say, "trust your training" ... so I guess I am off to do some suicidal hill repeats.    

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Goal was to keep overall avg pace under 7:00.  This made me keep pushing on the uphills.  At the end of 5 down/5 up half mile inervals with approx. 190' elevation change, my overall AP was 6:57, so mission accomplished.  The two mile cooldown skews the data that mattered to me.

This is the identical workout I did Sept 8, except I did a longer cooldown, so I added a column with the splits from 9/8 ... overall I ran stronger ... unfortunately did not wear HR monitor on 9/8.

I purposely ran my 5th downhill interval at an easier pace, trying to find a pace I was comfortable at sustaining for a much longer period of time.  I was probably still a little fast, but my goal in the marathon is to be able to run about 7 of the steeper downhill miles around 6:00 to 6:10/mile.  I ran the last interval for my fastest time - 4:48  woohoo, time to cooldown!

Timing was perfect, after last downhill interval the sirens started going off advising people on river they were doing a water release from the dam ... which is a couple miles from where I stand, because I do this workout on a road that goes from the road at top of dam down to a parking lot at the base of the dam.  Why is this significant?  Because when tey release the water from the depths of Lake Lanier into the Chattahoochee river the water rises very quickly, and with that the temperature by the river colls down like 10 degrees ... you feel like you are in air conditioning!  So I ran on a trail along the river for a mile, before starting my mile journey back up the trail to my car at the top.