Run like a horse

Time 57:17

Avg pace 7:09

Today my legs feel so sore and heavy, and I love it. The important part is that they do not hurt, I don't have any pain. I was nervous that jumping form 60 to 82 mile over one week was asking for an injury. I just did the Mexican hat dance all over the 10% increase rule. I feel like I just blew through a proverbial speed trap going 82 in a 65 zone and getaway with it!

Time 1:12:00

Avg pace 7:11

Avg HR 139

Peak HR 166

Today is just one of those days that you run because you know you will regret it tomorrow if you don't. I didn't get nearly enough sleep last night and today has had a lot going on. I just let my legs go what ever pace they wanted to today. I'm sure that I will sleep well tonight.

AM

6 miles w/jogging stroller

Time 42:31

Avg Pace 7:05

This is my longest run to date with a jogging stroller. It went fairly well.

PM

12.01 miles

Time 1:25:06

Avg pace 7:05

Avg HR 140

Peak HR 154

Tonight I ran in my new Nike free run shoes. They are very light, and have a good feel to them. They felt a little odd when I first put them on, but I attribute that to them being new. I think They will work out well.

My run was a good cap to a high millage day for me. It felt nice and smooth, that is except for the unplanned urgent stop at the gas station. I think I need to wait more than 20 minuets after dinner to do my runs. Maybe give my food more of a chance to digest.

AM

5 miles w/stroller

Time 35:57

Avg pace 7:11

Another 5 miles closer to my marathon.

PM

8.15 miles

Time 57:49

Avg pace 7:05

It feels so odd to be on the front page of the mileage board this late in the week. I'm not going to complain about it though:)

AM

4 miles/w stroller

Time 28:19

Avg Pace 7:04

Feeling good this morning. I'm looking forward to the speed work tonight.

PM

2.0 mile warmup

12 x 1000m w/45 sec rest.

I was looking for a good lactic threshold workout, and boy was this ever it. I would have liked to pace the workout better to have more of an even negative split to it, but that just didn't happen. I think I would have had better pacing if I could have run the intervals with some other people, but we all know how hard it is to get groups together for workouts, especially mid-week. That being said I am happy with the workout. I feel like it did the job it was designed to do, that is push my lactic threshold.

Time, Avg HR, Peak HR, Rest Avg HR

1- 3:38(5:50 pace), 159, 167, 148

2- 3:37(5:49 pace), 165, 172, 153

3- 3:41(5:55 pace), 163, 170, 155

4- 3:38(5:50 pace), 165, 174, 159

5- 3:39(5:52 pace), 164, 172, 156

6- 3:39(5:52 pace), 166, 174, 160

7- 3:38(5:50 pace), 168, 174, 161

8- 3:39(5:52 pace), 168, 175, 167

9- 3:38(5:50 pace), 170, 178, 163

10-3:38(5:50 pace), 171, 179, 168

11-3:39(5:52 pace), 173, 179, 166

12-3:32(5:41 pace), 175, 182, 167

Ya I know I put the mile pace conversion in the list. I just rarely do 1k intervals, and I am just not familiar with the times.

2.11 mile cool down

Time 50:54

Avg pace 7:16

Today I focused on slowing down and working on my form. I felt surprising good after the LT work yesterday, but this is still the highest mileage week that I have done in a decade. So taking it easy today was defiantly warranted.

Time 1:45:42

Avg pace 7:02

Avg HR 149

Peak HR 167

Today I did the first 15 miles of the SoJo Marathon course. I'm glad I got out there to take a look at the course. Now I know a bit more what to expect on race day. I plan to do 22 mile run on the last part of the course next week.

I stopped to pick up my first water at mile 6 and noticed that some dang critter beat me to it! The top of the water bottle had teeth marks and wholes in it. I was not about to risk getting sick though, so I dumped it. My next, and only remaining, water was at mile 11. Then I started to notice how warm and windy it was. I know some of you are tough enough to run 20 miles with out a water stop, but I'm a wuss for hydration. Even with one water stop I could see myself running 6:30 avg on that course. It would not be easy, but a marathon is not supposed to be easy.