My training week is complete. I tallied up 67 miles since Monday - and a total of 81 miles in 7 days straight when I count last Sunday's race.
Whilst I came up just shy of my 70-mile target, I am extremely proud of my training this week. I could try to add on 3 in the morning before my trip to NJ tomorrow, but I don't see the point. I've earned the rest.
The week was capped off by a stellar 22-miler this morning. The temperatures were unseasonably cool this morning and it felt great. I averaged 7:26 for 22 miles - including a marathon pace on the final mile. I think I had more in the tank, too. My heart rate was in check and I was comfortable throughout the entire run. See details below.
As I ran the last part of my final training mile today at marathon pace, I envisioned myself running up the Roosevelt hill and rounding left to Columbus. I am a sub-3 marathoner, I thought as I banged out a 6:51 22nd mile for the day.
I also had my best LT workout ever on Thursday. After Wednesday's mini-bonk on a recovery run, where I had to cut it short to 4 miles, I was worried that I would not be rested enough.
However, after a 2-mile warm-up, I did 28 laps at LT pace, which was in the range of 1:38-1:41 per 400m. With a 2-mile cooldown, I hit 12 for the day before heading into work.
I am making progress. I am convinced last week's 1:29 at CDC was not an accurate representation of my fitness. I am going to run strong at the Labor Day 30k in less than two weeks. Hopefully in the 2:05-2:06 range.
Tonight, we will be attending a work function on the Mystic Blue dinner cruise on Lake Michigan, which promises to provide us spectacular views of Chicago and fun times with my co-workers. Tomorrow, I head to NJ to visit my niece and nephew - meetings in NJ on Monday - then work at our Norwalk, CT office on Tue. Seven weeks to go 'til race day...
Recap of 8/13 week - PR training mileageMon - 10 miles recovery (split into a double)
Tue - 14 miles med-long run - mid-day heat
Wed - 4 recovery
Thu - 12 miles w/7 at LT pace (6:40's)
Fri - 5 recovery
Sat - 22 long run - 7:26 avg pace
Total: 67 miles
Plan for 8/20 week
Mon - 10 mi w/5x600m @ 5k pace - Holmdel, NJ
Tue - 10 mi general aerobic - Norwalk, CT
Wed - 6 recovery + speed - add 6x100m striders
Thu - 13 med-long run
Fri - 5 mi recovery
Sat - 18 mi long run
Total: 62 miles