week 13 review

ran my highest mileage for the week at 53. Ran 5 days for the week, with a good track workout, solid recovery runs at paces that are dropping, and a completed 20 mile long run. Ran 178 miles for Jan. with weeks of 42, 48, 35, and 53 respectively. The tapering now begins for the race 3 weeks away.

20

Miles: 20
Time: 2.47.01
Pace: 8.21

this was the height of my distance training for this marathon. wanted to complete the task and not worry about time. This was a slow pace which was compounded with the snow and slush I had to run through, making the shoes heavy and footing hard to manage. Yet, I completed the assignment, and feel a good sense of accomplishment.

ran 4 miles to David's house, grabbed an ibuprofen, and did 12 with him. Consumed a power/energy gel after 12 miles and gulped it down with some snow. After we got back to his house, where I was at 16 miles, I grabbed a sip of water and shedded my running pants, one of the two longsleeve shirts, gloves and headband. The reduction in weight felt good those last 4 miles, but the chill did not.

The toughest miles were from 15-19, the last mile I actually felt a little better (probably cuz I knew I was almost done). I believe that when race days comes I'll be able to finish, and that my pace should be a little faster.

snowrun

miles: 6.5
time: 47.51
pace: 7.21

the streets were covered in a layer of ice and light snow and my shoes did great...no slipping. Ran actually at a nice pace. Felt pretty good too. It was cold, but very enjoyable.

the mighty Misses Sip

Miles: 9.5
time: 1:14:04
pace: 7:48

The rolling hills of the vicksburg national millitary park, located against the north west banks of the mississippi river,
served as a nice get away for a run, espially in the 70 degree weather. It was paved but it was intended for light traffic, and mostly bikers and runners. The natural landscape is just sprinkled with statues and monuments of Confederate war hero's and commanders as well as union cannon's and stone carvings.










talked to a guy in the parking lot and he told me of 2 loops I could do that would give me 5.5 miles - a 2.5 mile loop and a 3 mile loop. I followed his finger to the 2.5 mile course first and then when I came around believed that I was going into the 3 mile "loop". I must have missed my turn - I kept getting farther away from the car and it was getting dark. So when I passed 2 women walking their dogs we discoved the shortest way home was to go the way I came. So ended up with a nice moderatly long run.

Felt pretty good and was very occupied by the sights so it was kind of up and down on the tempo - but I didn't feel bad.

it's starting to come together

warm up: 2 miles
workout: 3x3200m(2miles) with 1:30 rest
cool down: 1 mile

target was 6:30 pace or slighty faster.

Splits: 12:56(6:34,6:22), 12:48(6:24,6:24), 11:41(5:58,5:43)

Obviously this was a little easier than I thought when aiming for my target pace. Completed the first 2 sets comfortably at Alexander Graham Middle School on the paved track. Idea was on the last set to run 6:15-6:00 for the first mile and then under 6:00 for the last mile. This was easier than I thought too. Ran focused on the first mile for the last set, and then tried to negative split (go faster) the last mile. Really had to focus on getting on my toes and try and quicken the turnover. The weather was good: 40's and clear, although there was some wind.

The last two days have been very encouraging. Having back to back great days marks the first time that I've felt this good since training began. No knee problems today either.

from out of the blue

really surprised how today's run unfolded. As I said last week, a lot of times you get an idea of how the run is going to feel within the first minute. As I turned right out of my driveway, I could tell my legs were feeling fresh. I clicked through the first mile just over 7 minutes and I knew from the ease in that mile that this was going to be a good run.

Miles: 8
Time: 56:04
Pace: 7:00

On this super windy afternoon, I was able to maintain one of the most encouraging runs of the year. It felt like I was running into the wind for much of the duration, and I was also on a pretty hilly loop. I did the Huntingtown Farms loop, and didn't have hardly any discomfort with my knee. Pain only surfaced around mile 5 and that was minimal.

I guess running only 4 days last week, as well as a drop in mileage, provided my legs with some strength. Also, I was a little surprised given what my diet was today. Oatmeal for breakfast, 2 PB&J's for lunch, and that's it. I definitly felt light - and thought my tank was going to be on empty. With tomorrow being a planned workout day on the track, I just hope I still have enough fuel in the tank for something of quality.

Splits: 7:04, 7:01, 7:16, 7:06, 7:03, 7:03, 6:29, 6:58

weekly total / nfl champions

In a year where we could have had Tom Watson and a potential Brett Farve win their respective championships at a remarkable age, we are given Stewart Cink and either Payton Manning or Drew Brees. In my mind, Farve is incredible regardless, and his career was complete, and who knows? maybe we will see him again next year.





week 12 of 16: 34.5 miles
days ran: 4
change from previous week (total miles): -29%


Satisfied with the week, especially how the cap off went yesterday. With less quantity and more quality this week, hopefully my knee is improving and my strength is getting better. Next week looks to be the longest total and single day miles for the calender, before the tapering starts.