Coach Krazy Legs emailed and said, "how about another 18 miler." I said lets do it. I had a good week. I thought it was going to be a little boring and all. A lot of things have been running thought my head lately about what to expect with this marathon. Here is how my week went:
Monday (last weeks mileage)-Easy 4. Groggy, sore, and tired. Get the weekly mileage in.
Tuesday-Easy run. 3 miles with the girls. Nothing to report.
Wednesday-Training 6. I found a new road to run with easy gravel. May be a spot for mile repeats.
Thursday-Off
Friday-Progression 10 miler. The weather around stanford was gloomy and moist. Not rainy, just wet. It was perfect. Not too cold. I had a few hours to kill so I slipped on the kicks and off I go. I ran past the football stadium, through campus, right by the Game Day stage where ESPN was. Here are my splits: 9:21, 9:13, 9:10, 9:02, 8:58, 8:43, 8:33, 8:28, 8:34, and 8:31. The worst part is that the last 2 were way faster. The road I ran on had a lot of lights. I must have been stopped by 5 lights. I think they were 8:15 and 8:10 effort/pace. I felt awesome. That is an average of 8:52 pace. Total time 1:28:38.
Saturday-4 mile recovery. To Stanford stadium and back. Sore and tired but got it in.
Sunday-Long Run, 18 miles. I wondered how much nutrition played a part in the other long runs collapsing. Today we went for another long run and used some nutrition. It went much better. 18 miles, 2:56:51. That is a 9:49 pace. The hills are bigger than the race. I started the day sore and tired. I wanted to run that way. I even had a 2 min negative split. Tapered and flatter...what am I capable of come race day? No issues muscluskeletal. I used some shot blocks and some Gu's. The first 9 I carried Sully and water. The second accelerade. I felt strong. A good confidence booster going into the taper.
Stats-45 miles total. More than the plan but then again we didnt plan the 18 miler. Got a strong progression run in. A solid long run. A great week. Quote:
“If my mind can conceive it, and my heart can believe it, I know I can achieve it.”
Jesse Jackson
What am I capable of come race day?
2 comments:
It has been so incredible to watch you progress into the strong runner you have become. Keep on top of your nutrition and fluids and you will have one fantastic race in Vegas!!! Great week, Ron!
Great 10 miler! Just a 31 minute 5K for a sub 2 hour half marathon. Your ready for an excellent marathon!
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