sub-3 or blow-up trying

rest.

Was able to get a half-way descent run in today.  Ran 2-miles warm-up and new that today's run would be a challenge.  Fighting a cold, so my head was stuffed and I haven't slept well for a couple of nights.  With only 4 weeks to the marathon, feel as though every workout is valuable.  Gave it a firm effort towards Morris...legs were very sluggish, so slowed down more than I would have liked to through the hilly section.  Did the first 5 miles in 35:53 (7:11 pace).  First mile was flat and ran it in 6:42...however, was probably closer to 7:40 while climbing through hill section.  Walked for 5 minutes, tried to stretch and loosen up the legs a bit and then headed back.  Ran 5 miles back in 35:06 (7:01 pace) and the final mile was completed in 6:28 (took way too much effort, yet was happy with the result).  Overall, ran 12 miles, 7 at marathon pace, yet the effort felt more like threshold pace...I'll take it.  Also, did 15 minutes with upper body weights.

Very tired and sluggish today.  Starting to get over the cold.  Hopefully improved health will be accompanied by better sleep and more energy.  My achilles were a little tender today, so will take it easy on my next run or two to stay on the cautious side. 

Ran the "Pie Hill" course backwards.  Crazy hills, kicked my butt.  Did 15.1 miles at 8:29 pace.  Legs are feeling it pretty good.  It's my wife's birthday, so I gotta get going. 

Weights at the gym + 8-miles on the TM, including 3x800 @ 6min pace.  Wanted to get the legs going, but not too much due to a 20-miler scheduled for tomorrow morning.

Whoa!  Gave it my best today.  Have a high school retreat this weekend, but wanted to get one last 20-miler in before leaving.  Felt it was important to run several of them at least near marathon pace.  Knew this might be difficult by the start of mile 3.  Did the first 2 miles in 13:30 on a slight downhill, but really felt it in my legs coming back up on mile 3.  Did mile 3 in 7:40 and then just decided mentally to put myself into complete focus.  Picked it up and kept a firm pace through a very hilly first loop.  Did 12.5 in 1:29:23 (7:09 pace).  The last mile on this loop include a 9% grade uphill for maybe 1/4 to 1/3 mile.  Took a quick break to drink gatorade, change socks and get right back out there.  Recognized I was fairly dehydrated (32 oz sports drink + another 20 ounces of water). 

Decided to ease into the second loop and ran the first 4 miles at about a 7:20-30 pace.  My stomach calmed down from the fluid, my legs stayed a bit stiff, yet I still had the lungs and energy to then kick it into a new gear.  This loop was 9.5 miles and I finished the entired run of 22 miles in 2:36:16 (7:06 pace).  Very sore at the end , yet very satisfied with the effort.

Little spooky...I just looked back to see how I did on this route last Spring in preparation for Boston.  My time on March 28, running with Ed, was 2:36:16...what are the chances of that?  I felt great that particular day, so maybe it's a good sign to be able to run the same time on tired legs. 

Rest...went whitewater rafting with the high schoolers from our church.  Great day on the rapids!