Week 15 of 16 Marathon Training

Monday Mar 28

AM 6 miles, 45min

PM 7 miles, 53min, drills + pool

Tuesday Mar 29

AM 10 miles, 67min, strides

Noon: ART with Dr.Pete

PM 6 miles, 43min, drills

Wednesday Mar 30

AM off

PM 20 miles at 80-85%MP, 1:58:32 on Davis Rd.

1-6:20
2-6:07
3-5:58
4-5:59
5-5:53
6-5:56
7-5:56
8-5:52
9-5:56
10-5:51
11-5:53
12-5:54
13-5:52
14-5:56
15-5:53
16-5:55
17-5:57
18-5:53
19-5:48

20-5:46

Thursday Mar 31

AM 6 miles, 43min

PM 8 miles, 58min, strides

Late PM Massage from AMy (Massage Envy Burlington)

Friday Apr 1

AM off

PM 10 miles, 67min, drills

Saturday Apr 2

AM 9 miles, 54min
workout#1: medium effort progression
progressed every 1.5 miles
on treadmill with incline on 1%
@85%MP-8:47
@90%MP-8:28
@95%MP-8:06
@MP-7:40 (33:01 for 6 miles)
PM 11 miles, 60:10
workout#2: 5 miles at 85%, 5 miles at MP
continuous on Davis Rd. with no warm up
1-6:00.87
2-5:47.99
3-5:31.63
4-5:36.44
5-5:31.43 (first 5 mile, 28:28)
6-5:05.39
7-5:09.20
8-4:54.21
9-4:53.09
10-4:52.10 (second 5 mile 24:54, 10 miles in 53:22)
11-(cool down mile)-6:48.13

Sunday Apr 3

AM 7 miles, 52min

Noon: Ice bath

PM 7 miles, 54min

107 miles

This is my last post before I leave for the race. All preparations have been completed. I am now just enjoying these last few days of easy jogging, strides and loosing up. For those who wish to keep following my progress, add me on twitter @sanca617. I will constantly update it for your enjoyment. Besides that, keep checking the race website www.abnamromarathonrotterdam.com for all updates, results, videos, photos etc. I leave Boston on Wednesday Apr 6 at 19:05, will arrive in London Thursday April 7 at 06:25. I will get on a connecting flight from London at 08:55 and arrive in Brussels at 11:00. Once I get to Brussels I will catch a train at 11:36 to Gent (Belgium), where I will meet family relatives. I should be settled by Thursday afternoon at about 13:00 (Belgium time). I will stay with the family until Saturday morning. My uncle and I will drive to Rotterdam that morning and stay at the Maritime Hotel (about 1 mile from start/finish area). Race is next day, Sunday April 10 at 11:00, which is 5:00 US eastern time zone. I'm feeling very confident about my chances going into this race knowing that I've done my absolute best to prepare for it. During the race, my goal is to stay as relaxed as possible in the early miles and "shut my brain off" then get very focused in the last few miles where usually people tend to lose control. If I can do that, everything else will fall into place.