Rhett

HOLY SMOKES!!! SOMEBODY PINCH ME!!! AM I DREAMING!!!

I set out to do a 14 mile marathon pace run tonight on what ended up being a perfect night for a run, 64 degrees with a light 5 to 7 mph breeze. This afternoon it was blowing crazy, but the running Gods must have decided to take it easy on me toningt.

Anyways I did a nice easy 0.2 mile warm up and then started out for a marathon paced (6:50) run. It was dark so I couldn't keeep track of my pace accept at the mile splits so a little into the first mile I decide I would just run tonight completely be feel and not let my split times affect the speed I would run. Here are my splits:

1 6:48

2 6:29

3 6:33

4 6:42

5 6:30

6 6:38

7 6:34

8 6:47

9 6:36

10 6:41

11 6:31

12 6:49

13 6:41

14 6:17

AP 6:37 Total time 1:32:36

Then I did a 0.8 mile cool down for a total of 15 miles

As you can see, what started out as a mp pace run, turned into a 14 mile tempo run. I have never done a 14 mile tempo run before. Wow, that felt great!!!!!!! Especially considering the hard run I just did on Satruday. I am definitely peaking right now. I hope to be able to hold onto it for the next 4 weeks.

Last night around 6:30 I realized that I was a bit stuffed up and I wanted to be able to breath on my run, so I decided to pop some psuedafed. I dug around the medicine cabinet and all we had was the 12 hour variety, so I took it. Remind me never to do that at night again. I got home from my run around 10pm ate, showered, hung out with the wife for a while, ate again, posted my run and then tried to get some sleep about 11:30. I laid there staring at the ceiling until about 2 am when I got up went to the restroom walked around the house bit, had a snack and tried to go back to bed. I still couldn't sleep so I got up and read my scriptures, that always puts me to sleep... not this time. (By the way Alma Ch 5-7 are wonderful chapters on our Savior Jesus Christ that I completely enjoyed and recommend reading.) After reading I prayed for a while. That was nice, but still not sleepy. I got back in bed and laid there until about 5:15 when I decided I might as well get up and get my run in for today.

10 EZ miles on big rolling hills AP 8:04 Felt great.

I'm sure I'll be crashing soon right in the middle of an exam or something.

I did the same mile repeat work out as 2 weeks ago, but I only did 3 min. walk breaks instead of 4 min.

1 mile warm up 8:00

6 1mile repeats at 6:00 with 3 min walk breaks in between

1.8 mile cool down 8:00 pace

All done on treadmill at 1 % incline

The final fast mile was tough. I used a new jedi mind trick. The 4th and 5th min of the mile I upped the speed to 10.2 and then the last minute when I thought I was going to die I put it back to 10.0 and that felt slow after being at the faster speed for 2 minutes.

The best part about tonights run is, it is my last mile repeats workout before Boston. Yea!!!!!

The legs were a bit tired this morning after last nights tough workout. So I did 10 very easy miles, but on big rolling hills. AP 8:16

Chase wanted me to run with him when I got home from work so we did 2 easy miles in a crazy 30-40 mph wind storm.  It was kind of fun though.

I did a nice easy run this morning, getting ready for tomorrows Boston simulation 23 miler.  During the last mile of my 5 mile run I did a 3 minute all out sprint that has left my lungs sore for a few hours.  I do that to kick off my carb loading following the Aussie Carb Loading Plan.  Then I started my high glycemic index carb loading as soon as I got home with a bowl of mashed potatos.  Now that I'm doing the whole foods thing, it is not quite as fun to carb load.  No more PopTarts, cereal bars, or other processed foods, so I'm sticking with baked potatos, mashed potatos from my potato pearls in my food storage (yum), beagles, white breads (which I don't usually eat), and plain Chex (rice and corn mixture) cereal.  I may mix in a bit of pasta tonight as well. 

This will be my first long run of this training cycle that I actually did any carb loading for.  Hopefully I'll feel great tomorrow.  I'm going to try and do as well as Smooth did in simulating a Boston course and I think I will even take GUs every 4 miles like I do in the marathon.

Four weeks ago I had dead legs and decided to take an easy week. Since then I have had 3 break through weeks in a row. I did my carb loading thing yesterday and boy was it nice to run on fully carbed legs today. My goal for the day was to simulate Boston as closely as possible and to do the first 18 miles with AP of 7:45 and the last 5 miles at MP 6:50. I did a course with the first 15 miles of rolling in hill then two mile with 4 decent hills in them which I named the Newton Hills of Havasu, then 5 miles of more downhill than up hill. I felt so stong the whole whay, probably because of the carb loading. I 6:02 too fast on the first 18 miles with an AP of 7:25 then I kicked it into gear for a strong MP paced finish with these splits on the last 5 miles:

6:31 mostly downhill

7:02 mostly uphill

6:49

6:40

6:33

For an AP of 6:43 on the last 5 miles

Total run 23 miles, AP 7:16

It was a great way to finish of my longest week ever. Now all I have left is to taper and hope I haven't over trained.