Monday Feb 28
AM 6 miles, 48min
PM 6 miles, 46min, speed drills + pool
Tuesday Mar 1
AM Off (busy)
PM 15 miles, 1:30:32
Workouts: Medium effort progression
progressed every 2.5 miles for 10 miles (55:18)
on treadmill with incline on 1%
@85%MP-14:50
@90%MP-14:08
@95%MP-13:26
@MP-12:54
Late PM massage
Wednesday Mar 2
AM 8 miles, 56min
PM 13 miles, 1:33min
Thursday Mar 3
AM 5 miles, 35min
PM 17 miles, 1:33min
warm up and cool down, 2 miles 14min
workout 4x3mile at MP with mile rest
15:27 (5:10, 5:06, 5:10) mile rest at 5:45
15:23 (5:09, 5:07, 5:06) mile rest at 5:40
15:21 (5:07, 5:06, 5:07) mile rest at 5:48
15:32 (5:06, 5:10, 5:14)
total workout 15 miles in 1:18:59
Friday Mar 4
AM 6 miles, 44min
PM 8 miles, 67min, speed drills+hurdle drills
Saturday Mar 5
AM 14 miles, 1:31min (5:37 last mile)
PM 8 miles, 59min
Sunday Mar 6
AM 20 miles, 2:18min
PM off (very tired)
126 miles
Decent week of training. MP intervals went better than I thought. I ended up averaging 15:25 for the repetitions.My goal was just to keep them sub 15:40. Although the rests were in the 5:40's, most of them were run first halves at high 2:50's and second halves at low 2:40's. Next week I will probably get in two other workouts: a long run type tempo and another set of long intervals. Looking at Nate's training from his 2:15 first marathon, he had plenty of rest going into both his half and the marathon. I have gotten good base, good speed and now it's just time to hit some more key workouts and some easy days.
You're ready Rube...In the words of malmo, the cake has been made, now its time to lay the icing. I think everything you've been doing over the last 5 years is what's REALLY helping you right now. And the work you're putting in right now will propel you to greater times later. Keep that in perspective. As someone who've followed you for years, I think the thing you have to really focus on over the next few weeks is the importance of RACING. That's why we train right? We don't train to learn how to train better. We train, make adjustments therein to make us perform better when we race. That's the guys in the 70's/80's had that many of us lack today: the hunger to line up and literally see who was the fastest. They could care less about who raced the smartest or who felt the best while aiming to place top 5 or to 10. They wanted to win. That's the reason why Rodgers could run 2:19 one year and 2:09 the next at Boston. Was it all in the training? Of course not! It was his mindset and will to win. That was the motivation behind his 20 mile runs around Jamaica Pond, Meyer's triumph in 83, and America producing some of the best marathoners in the world at that time. Second of all and maybe just as important as the focus on racing, tend to your body. Over the next few weeks, you can not do enough to take care of your body: extra ice baths, stretching more (dynamic and static), leg elevation, massage, proper nutrition, alignment. I'm also a firm believer that running 'lightly' and tall should be in this category opposed to form. Screw form...I don't care how you position your thumb or tilt your head it's not gonna help shave an extra 2 minutes off your time. Running lightly, tall, with a quick cadence will. And again, call me nontraditional or old-school, THAT is taking care of your body. The lighter you run and the more conscientious you are about footfall, the more that impacts (pun intended) damage caused by each footstep. Enough of my rambling, my friend. Just begin visualizing running fast, feeling great, and chomping at the bit with 8 miles to go. Folks have long believed the race starts at 20. I believe it starts at 22-23, but what you do or don't do at 18 will affect that. You'll see. Love you and Godspeed and God bless.
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