PM- Warmup with Cody to Blackhawk park, then 2x1mi at CV pace (~5:30). Cody wanted 5:40, so I gave him a 10 second head start then started in pursuit. It seemed pretty hard, the kind of workout where you think, "No way I can hold this pace for 26 miles." I caught Cody just before the mile and he told me I was doing 5:15 pace- so it was too fast (hence why it seemed fast). Second one was slower- I wanted 5:30-5:35 and didn't try to catch Cody this time. Repeats were 5:16 and 5:35. With cooldown we did 9 miles, 1:05:20.
Adrenaline- 173
Comparison of 2007 vs 2008 running season:
|
2007 |
2008 |
Total miles 12 weeks pre-marathon
|
820.8 |
931.7 |
| Total miles 24 weeks pre-marathon |
1352.1 |
1635.4 |
| Total miles 36 weeks pre-marathon |
1628.6 |
2243.4 |
15-19 mile runs 12 weeks pre-marathon
|
9 |
12
|
| 15-19 mile runs 24 weeks pre-marathon |
15 |
14 |
| 15-19 mile runs 36 weeks pre-marathon |
16 |
21 |
20+ mile runs 12 weeks pre-marathon
|
6 |
6 |
| 20+ mile runs 24 weeks pre-marathon |
7 |
11 |
| 20+ mile runs 36 weeks pre-marathon |
7 |
12 |
26+ mile runs 36 weeks pre-marathon
|
0
|
3
|
Days missed 12 weeks pre-marathon
|
7 |
2 |
Wheat and Beet 10k time
|
36:17 |
34:37 |
TOU 1/2 marathon time
|
1:14:07 |
1:11:37 |
Across the board, I am more prepared this year than last- 600 more miles in the past 36 weeks. 5 more runs of 15-19 miles, 5 more runs of 20+ miles. 5 fewer missed days. The biggest difference is my build up- the last 12 weeks are pretty similar, but I had a lot higher mileage and more long runs in the spring and early summer this year than last. And I raced 3 marathons+ distances. My times are indicative of being in much better shape- 1:40 faster in a 10k, 2:30 faster in a half marathon. Other than a few relatively minor issues, I have been injury and sickness-free since April.
Why am I listing these stats? To reassure myself. I'm still a bit nervous for St. George, but Paul always says that a marathon is too long of a race to get nervous for, since the work has already been done over the past 6+ months. You never know what will happen race day with the weather, stomach, bathroom, cramps, etc, but I expect to have a good, fun race. I hope everyone else does, too.
Goals:
Safe goal- 2:35 (still a 4 min PR)
Realistic goal- 2:29:59
Stretch goal- 2:27:30
Super-stretch goal (i.e. the stars and planets all align)- 2:25
I would also love to place top 10.
Good luck to everyone! See you at the finish.
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