End of week 12, race, and beginning of week 11

Friday was an easy 3.1 miles on treadmill.  20:56.

Saturday I headed up to Milbridge for a 5k race.  2.1 warmup,  5k (16:20),  2.8 mile cooldown. 

Very happy with the 5k 11 weeks out.  Legs felt really good after.  I should have warmed up better, but I was tired from working night before and didn't do much for strides.

Sunday I got in 7.5 miles onnt treadmill with pickups every half mile. 48:35.

Monday, medium effort progressive run on treadmill.  7.5 miles, 43:32,  mile splits of
6:00
5:56
5:53
5:50
5:46
5:43
Half mile at 5:40 pace
Half mile at 5:36 pace
Half mile at 5:33 pace

PM run

2.2 miles easy, 14:04

2x.28 mile loop with easy loop between.

1:20.5
2:03.0
1:21.1
1:47.5

Just wanted to get my legs moving faster than 5-k pace.

2.2 miles easy with one 90 second pickup.  12:54

AM easy run

3.6 miles on treadmill.  23:13.  Pickups every half mile.  Another run later with some strides and drills.

Not sure what kind of time I'll have to get the mileage up too much but I'd like to stay close to 60 the next handful of weeks, then bump it up into the 70-85 range for a couple of weeks, then one week over 100 about 5 weeks out from marathon.  The main thing is getting in a good 20+ miler once a month and a couple 16+ milers each month as well.  My lack of long runs before Sugarloaf kept me from doing better in that race.  I was toast by 16 miles and just gutted it out.

Next 20 miler will be on MDI marathon course, and I'll be doing a lot of longer workouts on the course as well.  Just knowing the course as well as I do should help a little bit.  Trick is to get to mile 12 feeling ok.  First 12 are pretty hilly, but from there until 17 its pretty fast.

Right now I'm thinking I could run about low 2:30's on the course, but with some work I'd like to get close to 2:26.

Easy run

7/26 easy run, 4.1 miles, 27:21.  Treadmill.  Last mile uphill at 3% to change it up, only a few pickups.  Wanted to keep it pretty easy after long run Tuesday.

Decided to run a 5-k race on Saturday.  Going to try and run 16 minutes.  It's a pretty flat course, for Maine Standards, but figure if I go out in about 5:00 and then try and hold 5:15's in.  We'll find out.

Back in 2007 I was only running 16 minute 5-k's but could run 2:23 for the marathon, so I'm not too worried even if I run slower, especially with 11 weeks to go.

Medium long run

2.2 mile warmup, 13:21

31 of my .28 mile loop(8.68 miles)

Goal was to run just a hair quicker than goal marathon pace(about 1:34 per loop.)
Splits of
1:26.8
1:29.6
1:30.8
1:31.8
1:30.6
1:31.5
1:31.4
1:31.4
1:31.3
1:32.1
1:31.8
1:31.4
1:31.9
1:32.2
1:32.8
1:31.4
1:33.0
1:32.3
1:33.0
1:32.8
1:32.7
1:32.6
1:32.9
1:32.2
1:29.1
1:33.9
1:32.1
1:33.2
1:33.8
1:32.9
1:28.7
Total: 47:23, about 5:27 pace.

Then I did two loops easy, followed by 4 loops running 30 seconds hard and the rest of the loop easy, then another loop easy.  So 1.96 miles total, 12:17

3.82 mile cooldown, 25:52

16.66 miles total.

Easy run

7.5 miles in the rain.  Carriage roads,  49:05.  Some strides, drills and uphill sprints afterwards.

Easy run

Slept in pretty late.  I ended up working late Wednesday morning after an overnight, and then getting called in for a couple of hours the night before the relay.  Then I stayed late last night because I always get into stuff.  Today I managed 6.2 miles on the treadmill, 40:01.  6:40 pace other than the pickups every half mile.

Bottoms of my feet and knees were sore a little yesterday from running on the sandy, rocky trail, but today my legs feel good.  Probably another easy run tomorrow, with some uphill sprints, then a long run Tuesday or Wednesday evening.  I'm thinking a little shorter than last time, 16-18 miles, but getting some work in at marathon pace or faster.  Had about 51 miles for the week last week, hopefully 55+ this week.  12 weeks to go until marathon.