The LCFB Marathon is 8 weeks away. I will continue to work toward setting a marathon PR on Feb 17th. However, I may have to work a bit harder than I would in fall temperatures according to this RW article.
"When your core temperature drops below 98.6°F, your body requires 15 to 20 percent more oxygen to maintain the same pace". Great. And the temperature will be, what, 15 degrees if we're lucky?
For this past week, I kept right to schedule with Pfitzinger's 55mpw program by running a step back week of 43 miles.
- Wed - Did 5x600m repeats on subdivision streets since the local track was covered in 6 inches of snow. I targeted 2:15 in 0.38 mi increments, which is about 6:00 min pace for 600 m. Finished with 8 miles
- Sat - Carried the fuel belt and ran a solid 14-miler with no breaks. Finished with a 6:31 mile (7:30 avg for the entire run).
- Sun - Hid from the 40mph wind gusts and hit the gym treadmill for a steady 8-miler.
One important workout this week is the 12-miler on Wednesday, which includes 7 at lactate threshold pace. I haven't had much LT work this training cycle, so I plan to be very disciplined and to the splits on a track. I'm guessing my LT pace is about 6:40.
On Sunday, I will push my planned 20-miler in the range of 7:25-7:30 with a fast finish. I hope the weather is cooperative on Sunday. This run will put me over 2,100 miles for 2007.
I am really good shape for December 24th. In fact, this definitely the best running shape that I have ever achieved in mid-winter.
Time to set your 2008 running goals, if you haven't already. I will be working diligently on my plan over this week's Christmas break.
Happy Christmas to all who read this.