AM - 12.6 miles. Easter Sunday Funday Runday! Andrea and I picked up Allie & James, then met Fritz up at the Legacy Bridge. We ran the SLC 1/2 marathon course, except for cutting off a little bit around Liberty Park. Andrea had no interest in looping around the park again after our mile repeats workout yesterday :-)
I really like the course and part of me wishes I could run it. Obviously I can't because its only 4 days after Boston! There is something nice about racing on streets that you run on several times a week. It will definitely be fun to bike along and watch everyone race.
A beautiful spring day. Its hard to believe this is what we were doing exactly a year ago. That was fun too. But warm and sunny is nice!
PM - 3 mile very enjoyable shakeout run w/ Andrea.
AM - 7.3 miles up to work... first couple w/ Andrea.
PM - 4.3 miles to SHP.
Got a email this morning from George Delalis, who has made a cool movie called Fast Women (check it out). He also filmed the 15K I ran in Arizona last month, and he sent me a "teaser" clip from early in the race. About 30 seconds into the clip, I make my little move to the front. [Youtube link]
AM - 9.2 miles. Last Chance Workout! Warmed up 2.2 miles, 2 x 2.5 miles @ MP - 13:12 (5:17/mi), 13:03 (5:13/mi). Half-mile jog in between reps, easy run home for a cooldown.
Just dialing in the pace today, finding the rhythm, and enjoying the fact that I've gotten myself to a fitness level where this kind of morning is a walk in the park.
Looking back at my workouts over the past couple weeks, I feel like I have been very conservative with the intensity and duration of the harder efforts since the 26.2K tempo run. That workout told me I was ready, so I haven't really dropped the hammer during any sessions since then. There are no awards for an impressive training log, right? In the 2-3 weeks before Philly, I did some incredible workouts - maybe too good. This time around I've made a conscious effort to dial it back (while keeping the volume up a little more). I'm confident this strategy will pay off.
PM - 3.5 miles at SHP, warming up with Andrea and ACorn. Then I took some photos and called out splits while they did a 5K tempo run... Andrea's improvement curve over the past month has been phenomenal. Its fun to watch and coaching her completely takes my mind off Boston, so its a double win! :-)
AM - 9 miles. The group run was a JAJAFA today, as ACorn joined us. Our pack will be up to double digits by 2013 at this exponential growth rate. A nice casual pace - legs felt nice and loose. Andrea has been working on getting some of the knots/tightness out of my legs, hips, and back over the past week, and its doing wonders for my range of motion.
PM - 6 miles. A quick, very easy workout. Warmed up 2 miles w/ Andrea and Allie and then did a "mile down" starting at marathon pace and picking it up just a tiny bit on each successive rep. Splits were 5:14 (1600), 3:53 (1200), 2:27 (800), 68 (400). Jogged a few laps with the girls and called it a day. It was snowing when I left work and the sun was shining by the time we finished the workout.
Letsrun is calling this upcoming week the "8 days of Marathon"... Rotterdam, Boston, then London. Lots of good articles on their site... I particularly enjoyed this profile on Moses Mosop. SI also did a story on Sammy Wanjiru.
AM - 5 miles. Horsepark loop w/ Andrea, same as yesterday.
Looks like its going to be pretty warm on Monday. More reason to start off conservative. I'm not too worried, you can't expect perfect conditions in Boston, especially after last year :-) Depending on what the temperatures actually end up being at the start, I may have to make some minor adjustments to my pacing strategy and dial back my time goals a bit, but it also probably means that if I run smart, there will be more carnage to blow by in the latter miles of the race.
Letsrun has a preview of this year's race and a look back at how last year redefined what is possible in the marathon.
I know I've been preaching the "run slow on easy days" thing for a while, so I loved reading this article in the Globe about Mutai running 8 minute miles on his recovery runs. So there, if you don't believe me, at least listen to the guy who holds the course records at Boston and NYC.
PM - 3 miles around the block in my racing flats. One last test drive. Now all that is left to do is shave my head...
AM - 5 miles. Rainy morning. Ran 4 w/ Andrea, then an extra mile with the last half-mile at marathon pace, on a downhill stretch. Did it on "feel" and hit 2:33 with my shoe untied. Too fast! Its going to take every ounce of control I have to keep the first mile slower that 5:15 on Monday.
PM - 1.5 mile shakeout in Cambridge before dinner. The day of travel was uneventful (a good thing!)... we got in, met up with some friends at the expo, and picked up our packets. Ran into Saucony's CEO, and they are counting on me to come through as their top guy on Monday!
I'll post some thoughts on my goals tomorrow. Obviously I'm adjusting my time range a bit due to the heat... but its a race, not a time trial, so competition is the name of the game.
