Friday, September 14, 2007

My best training run of my life

I recovered nicely from last Saturday's disappointing half marathon. I chose not to dwell. I know I am better shape than my time indicated.

For this week, I had to adjust my schedule quite substantially since I leave for Shanghai tomorrow morning.

Mon - double recovery - 6 in the AM - 4 in the PM - total of 10
Tue - SPEED - Crushed 6x1200m repeats on Tuedsay right at 5k pace (5:56) -- 11 miles total
Wed - 11 miles
Thu - 3 miles
Fri - 20 miles - SMOKIN'! See splits below.

WTD: 55 miles . Will do 5 recovery tomorrow AM before leaving and 4 easy on Sunday in Shanghai on Sunday... TOTAL GOAL MILEAGE: 64 miles.

Today's 20-mile run was my best ever training long run in my life. What's more, I did it all by myself... all 20 miles, 10 of which were right at marathon goal pace. I actually went into this workout with a clear plan. I wanted to follow McMillan's Fast Finish long run approach.

So I planned to knock out the first 10 at around 7:20's - and finish the second half at 6:51's, my goal marathon pace. See the results below. In a nutshell, I nailed this workout exactly as planned.

My Charity Runner obligation has far been exeeded for the American Cancer Society. I raised over $2,600.

No more time to write. I need to go have my final American meal for 3 weeks. Signing off before heading to the Far East in the morning. Three weeks of wonderful experience in China coming up. Only 23 days until I run my first ever sub-3:00 marathon. Then I go back to China for two more weeks!

Check back for entries from Chengdu.


Running Jayhawk said...

Excuse me while I pick my jaw up from off the floor. I know I've said this before...but...


Nicely done, Ryan. Nicely done!! :)

Enjoy China!!

yumke said...

Congrats.. you are awesome.. how do you train at such at a high consistent level. Have fun in Chengdu. I also remember you asking about food. I recall plenty of western eating outlets, but mostly of the fast food variety -- I remember running to the Pizza Hut with my friend after we had two weeks of regional cuisine.

Juls said...


Firefly's Running said...

Awesome job, Ryan.

Josh told me to tell you to watch for the hills where you will be staying in China. There's LOTS of them plus the food is very spicy too. (He lived there as a study-abroad student! So cool!)

I hope you had a very safe flight to China.

jen said...

WOW, sweet run Ryan. You are awesome. Have a great trip to China and take lots of pictures! I can't wait to read your sub-3 report. :)

Pure Virtual Function said...

Ryan, there is no doubt you have a sub 3 hour marathon in you and your determination and hard work to get there... is nothing short of amazing. Best of luck on the 7th... but I don't think you'll need it.

Darrell said...

This has got to be the best feeling ever. I'm getting excited for you at Chicago. You are definitely going to meet your goal. Hope all is well in the Orient.