Sunday, March 27, 2011

Week 14 of 16 Marathon Training

Monday Mar 21
AM 8 miles, 63min
PM 7 miles, 53min + pool

Tuesday Mar 22
AM 6 miles, 43min
PM 12 miles, 1:22min, drills + strides
Late PM Massage from Monica (Massage Envy Burlington)

Wednesday Mar 23
AM 6 miles, 42min
PM 13 miles, 1:31min

Thursday Mar 24
AM 5 miles, 35min
Noon: ART with Dr.Pete
PM 15 miles, 1:30:28
workout: medium effort progression
progressed every 2.5 miles for 10 miles (55:12)
on treadmill with incline on 1%
@85%MP-14:36
@90%MP-14:09
@95%MP-13:28
@MP-12:59

Friday Mar 25
AM 8 miles, 55min
PM 10 miles, 68min

Saturday Mar 26
AM 10 miles, 70min + strides
PM 6 miles, 42min

Sunday Mar 27
AM 20 miles, 1:51min with intervals (on UML track, 39 degrees, windy)
20 miles, 1:51min
warm up: 1.5 mile, 10min
workout: 17 miles, 1:27:56
cooldown: 1.5 mile, 14min
First 8km-
77.76,77.90,77.50,78.50- 5:10.41 (5:10.41)
74.00,75.82,76.86,76.36-10:18.00 (5:08.06)
76.82,76.00,75.00,75.18-15:21.45 (5:02.62)
76.10,75.72,76.07,75.50-20:24.79 (5:03.44)
75.64,76.07,75.47,77.18-25:29.27 (5:04.50)
followed by 5:30.8 rest mile
Second 8km-
74.21,76.54,77.22,77.22- 5:04.32 (5:04.32)
76.74,77.33,74.67,76.83-10:09.89 (5:05.81)
76.78,76.75,77.14,75.00-15:15.56 (5:05.50)
75.97,76.86,76.46,75.39-20:20.24 (5:04.75)
76.97,76.46,76.57,76.51-25:26.75 (5:06.25)
followed by 5:33 rest mile
Third 8km-
75.66,77.03,76.43,77.22- 5:06.34 (5:06.34)
77.85,76.75,76.53,77.75-10:15.22 (5:09.06)
77.87,78.71,76.97,77.27-15:26.04 (5:11.19)
78.40,78.86,79.14,77.50-20:39.86 (5:13.43)
77.40,77.47,77.47,76.92-25:49.69 (5:09.90)
total 17 miles, 1:27:56
PM off

126 miles

After New Bedford last week, things went wild for a few days. I was getting congratulatory phone calls from Cape Verde, Facebook, email and twitter messages all over the place from a lot of friends and relatives. It's great to see so many people being very supportive, but at the same time I cannot allow myself to get too caught up in the hype. I have not yet accomplished my goal attaining the Olympic "B" standard (2:18:00.00) at Rotterdam, so there is nothing to celebrate about. The New Bedford race is over. I have now moved on and am looking forward to the next race!

This week I did my last interval which was great success (went through HM at sub 1:08 including recovery). Next week's mileage will be lowered by about 10 to 20 percent to allow the body to recover and absorb the training intensity it has endured in the past weeks. The most important part of training has already been done. From now on, it's about staying confident in the goal ahead.