sub-3 or blow-up trying

Mixed feelings on today's run.  It was 78 degrees with 75 % humidity.  New it might affect us, but wasn't sure how much.  By mile 3 my feet were absolutely soaked.  Then mile 12 we tackled "Gallow's Lane" (listed this month by runner's world as the #8 most challenging hill in the U.S.)  Not sure if my legs really ever recovered from Gallows.  Overall, Ed and I ran the first loop (12.5 miles) in 1:29:11 (7:08 pace).  Felt good about our effort, but knew I was in trouble for the second stretch.  We loaded up with gatorade for our standard 8-mile loop which we typical run at about a 7:30 pace.  Well, about 4 miles in, I crashed and burned.  I sent him ahead and continued to run at a slower pace, salvaging a time of 1:07:22 (8:25 pace...more like 9:15 for the last 4 miles). 

I'm not sure if it was the heat, our ambitious first loop, or my high mileage week which caused me to crash...probably a combination of all three.  Next week we plan to do the first loop slowly and marathon pace at the end to rebuild our confidence.  Anyway, it was a good day for mileage.  Also, used my light trainers to see how I could handle greater mileage.  Think I'll be fine with them. 

NB 903's- 51.5

Did an 8-mile recovery run...kept it slow.  Total time of 1:10:51.

Triumph 2's- 188 miles

Ahhh..redemption!  Legs were still a bit stiff from Sunday, yet the first beautiful running day in over a week (60's w/little humidity!).  Decided to take the same loop that I crashed and burned on two days ago.  Eased into the first two miles at about an 8 minute pace and then just coasted through the sloping hills- felt effortless.  Total run- 8 miles at 7:31 pace (1:00:05).

Plan on a big day tomorrow.

Triumph's 2- 196 miles

Nice easy  mile ran at 9 min. pace.  Have decided to stop weight training for my legs until after the marathon.  Will slowly taper on upper body as well.  Still plan on a big week and then gradually tapering for the October marathon.  Plan on a bigger run early this evening...

Ran with Ed 2 miles down to the track.  Did progressive runs on the track 2 sets of 5 miles.  Here are the splits:

Mile 1- 7:43

Mile 2- 7:38

Mile 3- 7:10

Mile 4- 6:52

Mile 5- 6:28

Jogged 2 laps, then started 2nd set

Mile 1- 7:28

Mile 2- 7:10

Mile 3- 7:04

Mile 4- 6:43

Mile 5- 6:23

Total on track = 10 miles in 1:10:38 (7:04 pace)

Had a lot of energy left at the end...felt as though I could have run an extra mile and break 6 minutes.  Taught me alot about strategy for running.  I'm easily faster than Ed, yet he beat me in the 20k a few weeks ago with a negative split.  Told me if I would have just kept with him, I could have easily improved my time and left him at the end.  Helpful to have an experienced runner work with me.

Jogged another lap + 2 1/4 home.  15 miles total for the evening.  Plan to run lightly tomorrow and Friday, followed by my last long run before tapering.

Triumph 2's- 202 miles.

903's- 66.5 miles

Ran 7-miles at 9 minute pace. 

Triumph's 2- 209 miles

Went to the gym and did 30-minutes upperbody.  Ran 5.5 miles nice and slow.  Had a "carbo-load" lunch in preparation for tomorrow's long run (22 miles).  This will be my final 20-miler before the marathon. 

Weighed in at 180.5 lbs 

Triumph 2's- 214.5

Well, it was a full week mileage wise and we wanted to get one more 20 miler in before gradually tapering for the marathon.  We took a very hilly route and kept a steady, conversational pace throughout.  Weren't setting any speed records, but felt good about our distance and both had a lot in the tank at the finish.  Could have easily run another four and felt confident about our potential.

Next Saturday I will run a half-marathon which will hopefully help in determining my marathon pace.  It is now 4 weeks away from the race and I plan to focus on tapering, healthy diet/sleep, and getting a comfortable feel with marathon pace range (7:10-7:25ish). 

Total miles- 22 in 2:55:39 (7:59 pace)

Triumph 2's- 236.5 miles