Psalm 91:1 NKJV He who dwells in the secret place

Sunday: I decided to take off and not PR my mileage for the week for a couple of reasons. 1. I did have time in the morning, because my preparation for church is more important. 2. We ate at Golden Corral after church, and I was so stuffed I couldn't move. 3. I had homework, actually I'm working ahead, because the week of Boston I have an Exam and to get ahead would benefit me.
4. I really did want to overtrain, I've ran 7 days twice during the training cycle and was fine, but really I was so stuffed after lunch I couldn't have ran anyway. Finished week at 82 miles.


Monday:
After my buffet addiction yesterday I ran hill repeats today. Below is the elevation chart. 8 x 300, and I sprinted down on the third and sixth hill repeat. I averaged between a 6:30 and 6:40 pace going up. After that I ran up a hill for a mile it was only 200ft and than downhill the rest of the run. I took it easy on this part of the run.. I'm really getting some good quality hill training these last few weeks and it makes me feel ready for Boston.
Total Miles 11.20 6:59 pace in 1:18

This begins the taper week, and I plan on running 60 miles, but not cut the intensity.

Schedule

Tuesday: Easy Run

Wednesday: 7 mile tempo run

Thursday: Easy Run

Friday:  16 miler (8 marathon pace miles)

Saturday: Easy Run

Tuesday:
Well today was suppose to be an easy run day, but it turned out that I go home sooner on my 10 mile run than I planned. After the 1st mile the weather changed into an ugly thunderstorm and just poured so I decide to pick up the pace and run about 6 marathon pace miles. Now it even gets more interesting at mile 8 heavy snow started coming down. I looked like a lost wet puppy when I got home. I'm surprised my wife recognized me.

Totals 10.4 miles 6:46 pace.

ohn : Thanks I know how important the rest will be for the freshness of my legs for those hills so I need to cut the mileage down.

Matt W: I really hope all the hills I've ran have built up my quads. I guess will see.

Wednesday
Well this will probably be my last tempo run for this training and wow the wind was bad and that's all I can say. It was a extremely tough run in the wind. Actually, it was a horrible run in the wind, my pace was all over the place. It never let up the whole run. Ee have a wind advisory alert along with snow for the whole day today according to the weather channel. The wind right now is blowing 35mph that's what it felt like this morning, but I don't think it was that strong. Anyway, it's done and I'm glad, because it was down right cold with that wind. I'm around 31 miles so far this week in three days so I've cut my running back a bit.

Miles
7:22
6:06 (Begin Tempo)
6:15
6:03
6:10
6:07
5:54 (only reason I got this time was because of a little bit of downhill)
6:03 (End of tempo)
6:43
6:51

Today was an easy pace run consisting of 10.1 miles at a 7:16 pace in 1:13. The wind was blowing at 16-20 mph for 8 of the miles than the last 2 miles the wind was pushing me. Very cold today I believe the temperature said it was 24 degrees. My hamstring was a little tight yesterday after my tempo run and is a little tight today, but I don't think its anything to worry about. I did do some hamstring stretches last night and this morning. It's do this once before after I've pushed a hard tempo run, but it went away.

Well I did my last really long run to prepare for Boston today. I'm definitely going to be easy on my body for Boston so I can be fresh in 17 days.

I decided to run 10 marathon pace miles in my 17 mile run today, and it went well. Even though I was tired, because I went t to bed late last night and didn't sleep very well. I almost decided to do the long run tomorrow, because it was out right cold (22 degrees), and it was suppose to be a lot warmer tomorrow. But I figured I would be okay. I woke up and ate half of a granola bar, and headed out the door. I usually eat more, but I had to be back at 9:15, because we were having family pictures done and it was 7am when I left. The family pictures where going to be done at our house so if I was a few minutes late it wouldn't be a problem.

I ran 4 warm-up miles and then went into the pace miles.

6:30, 6:23:, 6:30, 6:27, 6:30, 6:26, 6:28 6:33, 6:25, 6:22 and then 3 cool-down miles (6:49, 7:00, 7:11)

Totals 17 miles at a 6:43 pace in 1:54

It felt good. Two things though that went wrong: 1. I should have ate more before I left. 2. I took three Cliff bloks with me, but I dropped two and only had one for the run. I felt really tired after the run, and that was my fault for not getting the proper nutrition before and during the run, and also the night before.

I'll take an ice bath sometime today or tomorrow, and then sit in our hot tub.

Has far as training next week (still have a recovery run tomorrow) I will probably will do all easy runs, maybe mix in a 4 mile tempo run. Right now I'm sitting at 58 miles for the week, and I wanted to taper at 60 miles so I'll be a little over with tomorrows run. Maybe at 65 miles.  Do I do any short hard runs next week, because my assumption is bascially the trainings over and anything I do now will not benefit me on race day.

Next weeks miles I figured I would drop to 40 miles.  I really want to nail this race I hope I've done what I can.  I really have trained hard, and thank the Lord for allowing me to be dedicated.

Ran an easy run today after a marathon pace run yesterday.  I ran 7.7  at a 7:30 pace.  I'm not sure what I will do this week to beginning the two week taper for Boston. I know I want to cut the mileage to around 40 miles.  I think on Monday I will got to the track and do 6 x 800's, and from there I think I will do the following: (any advice would be appreciated).

Monday: 6 X 800's   (total 6 miles adding cool and warm-up miles)

Tuesday: easy run (6 miles)

Wedneday:  4 mile Tempo Run (Total 6 miles one warm-up and one cool-down)

Thursday:  Marathon pace run (6 miles)

Friday :    12 mile easy long run.

Saturday:  easy run ( 6 miles)