Rhett

It was a glorious morning for a nice hard run.  There was a full moon, no wind, and it was 50 degrees.  I headed out to the island for another attempted mp run.  I've not been happy with my last few mp runs and was hoping today would be different... and it was.

After a mile warm up around 7:30, I picked it up and searched for the comfortable marathon pace (6:40).  I hit a little fast on the first mile, but then settled into a pretty good rythm.  On mile 5 I started to feel like my legs were tying up a bit and I was working to hard and was worried that another mp run was about to fall about.  When I hit the split and looked at my watch I had run a 6:26 for that mile. No wonder I felt like I wa working too hard, I was.  I backed off the pace a bit and got back into my groove.  I was able to finish strong on the last mile at 6:30, finishing 9 marathon paced miles with an AP of 6:37.  I cooled down for a mile at just over 7 min pace and called it a day.

Total run 11 miles, 1:14:31, AP 6:47

I did work harder than I should have been working at mp, but considering I ran a hard 24 miler on Friday, I was very happy with my run today.  I did decide on my Boston strategy while running this morning.  I have decided to run a 6:52 pace through the Newton Hills and then if I'm feeling it, pick up the pace for the last 5 miles.  If not, just try and hold on to that 6:52 pace for a 3 hour marathon.

Lower body weights

Abs and core work

20 minutes stair speed intervals

10 minutes elliptical

Today was my last day of weight training before Boston!! Lower body weight training is my least favorite workout, but I know how much it helps me so I do it.  It will be nice to have a few weeks off from it.  I'll keep up the ab and core work for a couple more weeks though.

The goal now that taper had begun is to keep up the normal intesity, but cut milage.  I did my hill sprints workout today with a shorter warm up and cool down. 

1 mile warm up

5 laps = 15 hill sprints.  Approximately 2 miles of sprints with easy jogging in between

0.5 mile cool down.

Total run 7 miles

Ab and Core work

20 minutes stair speed intervals

30 minutes elliptical

It's April!  Boston is this month!  I'm getting pumped!

Wow, today was my last long run before Boston.  I can't believe it.  I decided to do 16 miles and since I was feeling good to just run and have fun with it, not worry about splits, and just keep the effort at the hard end of easy.  I did just that on a super hilly course.  When all was said and done, and I went back and looked at my splits, I was surprised at how fast I ran.  I ended up doing 6 of the 16 miles at or faster than mp, but they were gravitationally aided so I'll still call them easy miles.

Total run 16 miles, 1:54:11, AP 7:08

Legs felt great and it was fun to let loose and run a bit.  My longest run left on the schedule will be next Saturday when I pace the Havasu Half Marathon. 

1 hour stationary bike

This was probably my last session on the bike before Boston.  I'm counting all my lasts. :)