With today's long run, I completed my 55-mile week right as planned. I put together a very solid string of training runs in sync with Pfitzinger’s schedule for the LCFB Marathon. This was by far the most mileage I have ever put in during Christmas week.
I was visiting my in-laws in South Pittsburgh for the holiday and completed four of my five workouts there this week. They live near the Montour Trail, which is a series of scenic paths that surround the south and west of Pittsburgh, tucked within the suburbs.
Mon 12/24 – Rest / travel to Pittsburgh
Tue 12/25 – Christmas Day – 6 miles with 6x100m strides
Wed 12/26 – 12 miles with 7 at LT pace (6:38-6:40) – 1:26:50 total (7:14 avg pace)
This was a killer workout on the local high school track. Pfitz calls for MP for 7 miles on this run. However, I wanted to run LT pace, since I had struggled to put in some of the schedule LT miles due to weather.
I warmed up with a mile and then picked it up to target 400m splits in the 1:38-1:40 range. In summary, I nailed 28 straight – only stopping for 20 sec’s to grab some Gatorade. I then finished up with another 16 laps at 1:50-1:55 per split.
This workout indicates I could easily crush my 10k PR (which is not surprising to me, since my 10k PR is not in line with my other PR’s) I never in my life dreamed that I could run 48.5 consecutive laps on a 400m track, but I did it on this day.
Not to mention the fact that I did it in 1:26:50 (which equals 7:14/mile, right on BQ pace).
Thu 12/27 – Rest
Fri 12/28 – 12 miles – 7:22 avg pace – avg HR: 158
There is steady grade upward on the Montour Trail for several miles when heading north from Peters Township, PA, which makes for a really fast second half of an out and back. I averaged 7:03 for my final 5 miles as I cruised down the grade. Rockin’ workout.
Sat 12/29 – Montour Trail, PA - 5 miles recovery – 8:32 average
Sun 12/30 – Plainfield, IL - 20 long – 7:38 average – final mile at 7:05
With my workouts quite intense on Wed and Fri, my goal was to run this 20 around 7:40-7:45 avg pace. I took the fuel belt and explored new territory of the western side of Plainfield. My hope was to make no stops on this 20-miler, but I took a brief break at Larry’s Diner to use the can.
All and all, it was a very good long training run. My overall average pace was 7:38. My avg HR of 151 suggests very good conditioning. I won’t say the run was easy, but no solo 20-miler ever is.
Total for the week: 55 miles
With a planned rest day tomorrow, I am done running in 2007. I have finished with 2,101 miles. I will reflect on my year in running tomorrow and post my 2008 goals on New Year's Day.
If you are blogging these days, I look forward to reading your running goals, or whatever personal goals you may have for 2008. This is the best time of year to set goals. I feel such life and energy when the new year approaches. We all should take time to celebrate our successes for ’07 and plan an even more prosperous ’08.