Saturday, August 18, 2007

Strong 67-mile week - I am on my way

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 mileage

Mon - 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

9 comments:

yumke said...

Wow, that's a jaw-dropping 22 miler. Nice to see all your hard work paying off. You're such an inspiration.

Fran said...

Wow you're getting fast. Well done on the high mileage week.

jen said...

Great job Ryan, really fast. Love the visualization - you ARE a sub 3 marathoner. You rock!! :)

Firefly's Running said...

Awesome job, Ryan! Way to go! Have a fun week.

robtherunner said...

Great 22 miler you knocked out! I am looking forward to the 30k results.

Anonymous said...

That's some great mileage!

home health

Darrell said...

Congrats on ending a stellar mileage week on a high note.

Enjoy the family time in NJ.

Ruslan said...

Impressive 22 miler - Great Job! Never did anything similar, shall try

Dave said...

You're an real inspiration...a guy a good bit further down the road, but with the same goals as me. Any advice on how to get there?