Super slow run Liberty Park Run with Nate. Even with a day off the legs felt dead. I had intended to do a 3 mile tempo on the dirt path, but the legs weren't having it. Felt like I was barely moving on the ~2 mile stretch home directly into the wind. Foam rolled the legs and did hamstring swiss ball curls when I got home. It finally hit me that Ogden is in 9 weeks and I really haven't done much to get ready for a marathon. I put together a schedule (modified Pfitzinger) last night that gets my mileage into the 40-50 range for that stretch and will get me two twenty milers before the race. That will be enough to finish and possibly even PR depending on conditions (given how slow my PR is). The plan has one faster workout each week (either a tempo run or 5k paced intervals), a midweek longer run (10 miles) and a long run on the weekend (starting with 14, building to 20). With the exception of the workout days, I intend to run as slowly as necessary to get the miles in and not worry about the pace and to cross train as needed. I also need to pay attention to the little things like foam rolling, stretching, and core work.
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