My Better Me than You Log

[twinsavsvikingsfan]

12AUG06

scheduled 16 mile run @8:16 pace

actual: 16.6 miles
2:29:34 (9:01 avg pace )

going out 8.3 miles - 1:18:00 (9:24)
coming in 8.3 miles - 1:11:34 (8:37)

A little miscalculation in planning the route had us run a little more than planned, but all in all, a fantastic run. It was a beautiful day, about 51 degrees at the start. I woke up in a fantastic mood and when Laura got to the trail, she was her usual chipper self. We obviously took it real easy, but I have to admit, this was my longest run ever. I'm pretty happy with it. This caps off my highest volume week again- 45.93 miles! Though, if everything goes as planned I should top that next week.

The Plan calls for a cutback week this coming up week, but seeing I'm going on vacation the following week, I'm doing the unthinkable and altering my schedule by swapping weeks.

[GG300]

Great work!!!

[twinsavsvikingsfan]

Thank you.

[twinsavsvikingsfan]

13AUG06

4.28 mile run
32:26 (7:35 avg pace)

Nothing scheduled today, but I just felt like doing something. I was kind of sore from yesterday's long run, so I thought I might work some of the soreness out by running. It felt pretty good. I also had to get outside because I've been inside all day today studying and watching the race.

[twinsavsvikingsfan]

14AUG06

scheduled: 9 mile run @ 8:11 pace

actual: 9.29 miles
1:12:42 (7:50 avg pace)

splits
1.11 miles - 8:56 (8:03)
2.15 miles - 7:59 (7:41)
3.11 miles - 7:29 (7:48)
4.64 miles - 12:14 (8:00)
6.66 miles - 16:02 (7:56)
8.13 miles - 11:11 (7:36)
9.29 miles - 8:48 (7:35)

Not bad but not great. It was pretty windy and humid out this morning. I hate my new Nikes.

[GG300]

With as many miles as you are putting in you should wear out that pair in no time.

[twinsavsvikingsfan]

It's shocking to see that I'm running so much! lol I'll probably get another pair of shoes before the race! (I think I'm developing some sort of shoe fetish. )

Just looking ahead at The Plan, in a couple weeks my regular "easy" runs become 10-12 milers.

[kmwest]

How many miles does The Plan have you doing? What's the max-out mileage, and what does it taper down to before the marathon?

And why does The Plan have the sense of finality and authority usually only reserved for The Kremlin?

[twinsavsvikingsfan]

Total mileage for the 14 weeks? About 600.

Max MPW? 56 in week 11.

Taper? Week 13, 30 miles; week 14 (not including race), 13 miles

Other tidbits: No runs over 20, but there are three 20 milers. It has me running only 4x a week, though I've been throwing an extra session in there. After Sept 1st, there is no run shorter than 10 miles until the taper. I'm replacing the runs on Sept 16 ang 30 with races. I'll take the speedwork out of those weeks and just do easy runs and count the races as speedwork.

And why does The Plan have the sense of finality and authority usually only reserved for The Kremlin?

It does sound foreboding, doesn't it? Hopefully I don't disappear suddenly and end up in some cell in the basement of the Kremlin for tinkering with The Plan.

[kmwest]

Sounds pretty good. The 56 mile week sounds crappy, but maybe you'll do well on higher mileage. My marathon partner and I will be doing 2 20-22 milers in between Aug 31 (when we both arrive at Quantico) and whenever we start tapering down.

What races are you counting as speedwork? 5ks? 10ks?

[twinsavsvikingsfan]

Yes, that will be a tough week. It goes something like this:

Monday 13 miles @8:06
tuesday rest/xt
wednesday 11 mile tempo run (7 miles @7:00)
Thursday 12 miles @8:06
Friday rest/xt
Saturday 20 miles @ 8:06
Sunday off

[BamaDave]

Yeah, that week is a doozy!! That's the kind of stuff that can help you avoid or limit the post-20 mile fade during the marathon, though... which I still haven't avoided!

[twinsavsvikingsfan]

What races are you counting as speedwork? 5ks? 10ks?

A ten miler (16SEP)and a 1/2-M (30SEP). Kind of long speedwork, I know. I doubt I'll be running any shorter races the rest of the summer. But, then again, you know me- some hot chick may talk me into something.

[twinsavsvikingsfan]

16AUG06

scheduled: 8 mile tempo run 1 mile w/u; 6 miles @ 7:00; 1 miles c/d

actual: 8.41 miles

1.16 miles w/u 10:01 (8:38)
6.07 miles tempo 42:46 (7:03)
1.18 miles c/d 9:47 (8:17)

splits for tempo portion
2.53 miles - 17:27 (6:54)
3.25 miles - 5:05 (7:04)
5.57 miles - 16:47 (7:14)
6.07 miles - 3:24 (6:48)

Hey! I'm pretty pleased with this tempo run. Not quite up to par, but 6 miles at tempo pace is pretty good for me. Especially over the pretty hilly course I ran. It looks like I dozed off or something after about halfway, but I really was able to pick it up for the last half mile when my legs were kind of tired.

I had a tough time getting warmed up for some reason today. I even felt a little jittery again. I don't kow why. I ate real well yesterday and had my regular pre-run oatmeal and banana with coffee. So I don't know what the deal was. I do know that I am freaking hungry now!

[kmwest]

You planning on tapering down any for those longer races, or just attack them as a harder-than-usual backoff long run?

[twinsavsvikingsfan]

Maybe a mini-taper, cutting back my Thursday run by half and not lifting on Friday.

[twinsavsvikingsfan]

17AUG06

scheduled: 9 mile run @8:11

actual: 9.28 miles
1:11:55 (7:45 avg pace)

some splits
2.12 miles - 17:00 (8:01)
4.60 miles - 19:05 (7:42)
6.10 miles - 11:43 (7:49)
8.64 miles - 19:27 (7:39)
9.28 miles - 4:39 (7:16)

I ran in those Nikes again. They felt better. I wonder if they're finally breaking in. I do have a couple of blisters from the shoes, though.

Or, I could feel better because I experimented with running on the right side of the road today. I read on another forum about it, and I don't know if it was in my head or not, but it seemed to feel better.

I felt like I was running at a pretty steady pace but was a little faster than called for. However, I didn't really feel it. I think I'm going to have to consciously tell myself to keep it slow on Saturday. I'll be running alone so I won't have Laura telling me to slow down as I invariably speed up as you can see just in today's run. I would like to do the 18 miler at about an 8:00 pace. The Plan calls for an 8:11 pace. I guess we'll see. I'm nervously excited about it.

[twinsavsvikingsfan]

18AUG06

AC's Holiday UP

Day Two, Workout Two

A. Dynamic Bench Press
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

B1/B2
deadlifts/ military press
255 x 5/ 115 x 5
255 x 5/ 115 x 5
255 x 5/ 115 x 5
255 x 5/ 115 x 5

C. ab/core circuit
swiss ball crunches/ russ. twist/ HLR/ woodchoppers
25 x 20/ 10/ 8/ 80 x 10 ea
25 x 20/ 10/ 8/ 80 x 10 ea
25 x 20/ 10/ 8/ 80 x 10 ea

The Russian twists were done unsupported on a slanted bench. Whoa. Way different than doing them on a ball.

This is actually a redo of last Friday's workout except I bagged on the pullups and did do the core circuit this time. Pretty blah.

Looks like I may be doing my long run in the rain tomorrow morning. At least I won't have to do it all alone. My friend Sheila is going to start with me. She doesn't know if she'll be up for the entire 18 at my pace, though.

I'm craving guacamole right now. Weird.