Random Inspirational Quote

AM: 19.2 mi. Long Run w/ 5mi. cutdown - decided to simulate the finish from last years' Mill Race Full where I crashed and burned badly.  Lots of unexpected turns and in and out (going away from the direction of the finish line) of neighborhoods that I am familiar with. Last year, this reeked havoc with me mentally, since I ahd a good idea where I was and knew that at times I was running away from the finish line at a spot in the race where I was already struggling.  At about 20 miles, this kind of winding path toward downtown Columbus and the finish line begins.  So, I ran that today.  Took the pace down in to the low 6's for last couple miles to really drive it home in my mind.  Cut down splits were 6:45, 6:15, 6:13, 6:04, 6:01.

This capped off another solid week with 110 miles total.  This was my final hard/high volume week prior to Mill Race Marathon.

early AM: easy 30 minute shakeout - about 9 min. pace.  Clear and crisp outside!  55 degrees with stars and big, nearly full moon

PM run - after dark - easy hour - 7 miles

PM: night run - Carr Hill Rd Hill workout in the dark.  3x0.8mi. hill + 2x0.3mi. hill  @  LT with about 2-4% consistently climbing.  10K CUT DOWN TO MILE EFFORT ON THESE - OUCH

Pushed Jude around the block X2 after work and called it quits.

PM: Night run - 60 degrees and breezy - feeling like fall more and more.  WU 2 mi. and in to an

8 mile tempo - 49:47 (6:13avg.)  Took it out at what felt like a little quicker than MP for first 4 miles and then cut down.  Weather is a huge mental boost.

PM night run: 9 mi. w/ 8x15-20 sec. strides - 1:13  Great weather - 55-60 degrees and a little chill in the air.

AM 22.5 mi. Long Run with 18 mi. MP - 1:56:37 (6:28.7 avg.). 

7:02, 6:46, 35, 36,32,23,25,29,26,28,27,32,26,17,29,33,20,24,29,

CD - 8:04, 7:50, 7:38, 7:35

Hurting a bit in the legsm but aerobically, I found myself rarely feeling taxed.  A couple headwinds felt tough, but that was about it.

Changed my mind about the series 5k this morning, realizing I really needed a long run workout.  The local running club is free, has water stops, and there were plenty of people out running with them this morning - enough for me.  They are really a great group of people and have some generous dedicated folks making sure everybody is taken care of out there.  

Wonderful weather this morning - I was actually cold in long sleeve shirt!  Very nice.  The times and MP effort was where it should have been for most of this run.  Big confidence builder - really what I needed more than anything, after a bunch of MP workouts in the humidity not turning out so well.

It actually took me a couple miles to get warmed up, but then the cooling breeze and fall like temp really helped.