Monday, April 4, 2011

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.

4 comments:

  1. I believe in your plan. Execute.

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  2. Does anyone know how Ruben ran today?

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  3. 2:18:42, 17th overall. a great debut.

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  4. Ruben ... from your twitter post it sounds like you must be frustrated with your performance ... After stepping back and putting this in perspective i hope you will realize just how well you ran in your debut. There are not many of us who could achieve this type of performance. As a veteran of 15 marathons i can tell you its a humbling experience and each time i learn a little more about this magnificent event. Hold your head up and be proud ... I am confident that you will achieve the performance that you were looking for.

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