Run like a horse

Time 48:55

Avg Pace 6:59

I ran on one of my more hilly coursed today. It felt really good to open up the throttle a bit here and there.  It was just enough to make sure I remembered  where the gas pedal is.

Time 1:08:51

Avg pace 6:47

Avg HR 157

Peak HR 174

I ran around Liberty Park today because I was looking for someplace flat that didn't have stop lights for my tempo run. My plan was to hold the tempo pace for 8-9 miles. But, that was just not in the cards today. I pulled the plug after only 6 miles at pace. I'm sure some of the problem was that I was just not prepared mentally for a that hard of a run, and some of it may be the fatigue from the higher millage that I have been running recently. In either case I am disappointed to not get to at least 8 miles.

splits, HR

1-7:01, 148 Warmup

2-6:12, 164 Tempo start

3-6:18, 168

4-6:16, 168

5-6:14, 168

6-6:24, 168 this is a problem

7-6:17, 173

8-7:30, 145 recovery run

9-7:38, 145

10-7:56, 139

.13-7:50,139

Looking at it now I can see that I carried the same effort though the 6th split, but my fitness level started to slow me down. The following mile was significantly more taxing as shown by the elevated HR, but I should have been able to do another 2 miles. GRRRR!

AM

3 miles w/stroller

Time 21:04

Avg pace 7:01

PM

8 miles

Time 58:49

Avg pace 7:20

Avg HR 136

Peak HR 145

This was just an nice easy scenic slow run. I wanted a run that would give my legs a chance to rest up for tomorrows hard workout. I don't want any excuses at the end of tomorrow, just some sore legs and fast times. I could use a good solid well run workout. And I am going to get it!

AM

4miles w/stroller

Time 29:10

Avg pace 7:17

Just a good little wake up run.

PM

2 mile warmup

8x800m w/400m jog

Time, Avg HR, Peak HR, Rest HR

1-2:51.8, 154, 166, 142

2-2:43.8, 168, 175, 147

3-2:46.0, 167, 175, 146

4-2:47.9, 165, 175, 145

5-2:50.0, 167, 173, 145

6-2:45.3, 168, 176, 145

7-2:48.0, 170, 177, 148

8-2:48.5, 170, 177, 149

Average time 2:47.6

Is Yasso right??? Do I Have any holes in my training that would make this prediction inaccurate in my case? I guess I will find out on October 15th. 31 days left to put it all together. This is going to be quite a ride.

2.12 mile cool down

Mean while enjoy these marathon signs I found online.

"In our minds, you're all Kenyans."

"Your feet hurt because you are kicking so much butt!"

"Your legs will forgive you...eventually."

"Don't stop -- people are watching."

"Worst Parade Ever" <-- I love this one.

"That's not sweat, it's your fat cells crying."

"If it was easy, I would do it."

"Run like you stole something."

"This is easier than labor and delivery."

"You're not slow. You're just enjoying the course."

"Stop reading this and keep running!"

"Beat Oprah!"

"Puke and rally!"

"Don't worry, toenails are overrated."

"Run like someone's chasing you."

"It'll feel better when it stops hurting."

"Mortuary ahead....look alive!"

"If I ran it, by God, you can, too."

"Chuck Norris never ran a marathon."

"Staying up all night making this sign was hard too."

"You are NOT almost there." (seen at mile 1)

"The end is near." (Sign held by man dressed as the Grim Reaper at mile 21 of the 2010 Marine Corps Marathon, which was on Halloween)

AM

5 miles w/stroller

Time 36:50

Avg Pace 7:22

Wow my calves are sore this morning. I really need to work on my form after this marathon and fix some things.

PM

8.0 miles

Time 59:01

Avg pace 7:22

I wanted a nice slow run but I still wanted to do it over some hills. I ran east toward the mountains and back. I am still sore but it was a very nice run.

Time 43:36

Avg pace 7:16

Nothing to it, just an easy 6. I'm saving up for my long run tomorrow morning. I plan on doing to last 22 miles of the SoJo Marathon. I am very excited.

Time 2:29:38

Avg pace 6:35.7

Avg HR 149

Peak HR 177 (on the first mile)

I ran the last 22 or so miles of the SoJo Marathon course early this morning. I tried out my marathon breakfast that consists of 3 pieces of whole wheat toast with peanut butter. I also used the drink from the book “Born to Run”, water, lime juice, chi seeds, and a little sugar. Both seemed to work out great. I felt comfortably full and well hydrated during the run. I was a little concerned about leaving my car at 5:30 in the morning on the side of the road on Bacus Highway, but that turned out just fine.

I could not have asked for a better run. I felt strong throughout the entire workout. I know I didn’t take my usual easy run pace of 7:00 plus minutes, but I wanted to push my self a bit on this run. I’m not going to classify the pace as marathon pace simply because I know I can go faster come race day. I always felt like I had more in the tank on this run.

This was a very encouraging workout leading up to my first marathon. I think I will do well come race day as long as I can avoid doing anything stupid between now and then that will get me injured. I am more excited than ever for race day.