Training Run

Distance: 4 miles
Time: 38:42
Pace: 9:40 min/mi

Comments: Another day closer to the big day. Another basic run with no frills whatsoever. Out a touch earlier and, subsequently, the heat and humidity was a touch better. But it was still sweltering and uncomfortable.

No goal for this one. Just started as smooth as I could muster and tried to ride it the whole way. Did a little focus on posture and leg placement but, to be honest, I let my mind wander a lot for once.

Tomorrow is the last "long" run before the race. Then it's all about carbs and resting up.

Training Run

Distance: 4 miles
Time: 37:03
Pace: 9:15 min/mi

Comments: Waited until it was a tad on the warm side again. This reverse aclimitization better work, dammit. Still, this run went incredibly well. The additional rest is really making a difference.

The only real goal today was a test run of my raceday outfit and first mile pacing. I wanted to see how comfortable I was ramping up to race pace from a cold start. It wasn't overly taxing or even that difficult. After that I just kind of cruised the rest of the way.

Training Run

Distance: 4 miles
Time:  36:40
Pace: 9:10 min/mi

Comments: Not a bad effort but I'm ready for a day off. The two runs after the intense long run were a bit more of a challenge than I expected. Of course, I also could have run them when it was less hot and without sunlight but I figure the adversity will help on raceday.

Still feel a little stiff, particularly in the right leg but no real aches to speak of. I have been uneven in terms of quality sleep but that, and good diet, are the priority over the next two weeks. I'm also doing some of the raceday homework I have been putting off.

Recovery Run

Distance: 4 miles
Time: 39:01
Pace: 9:45 min/mi

Comments: Out later so had to contend with the heat/humidity. It was uncomfortable but, since this was a very easy effort, I figured it would contribute to the acclimatization strategy. So even though that made things a bit of a slog, I still spent a lot of this run easing up on the pace.

I did the first half a little faster than I was planning but got the effort closer to what I wanted on the second half. I really need to get the 10 min/mi pace dialed in prior to the race. I want to have a solid higher gear I can depend on if need be.

Marathon Training Summary: Week 14

Distance: 30.06
Time: 4:34:22
Pace: 9:08 min/mi

Comments: First week of the taper down. I ended up taking an extra rest day on Saturday because I felt really dragged down. That worked out well, though, with the strong pace effort on the Sunday long run. I've shifted the runs around next week to give another four-day run of workouts before the next off day.

I'm feeling like the strength to complete the race is there and the stamina is in the ballpark of hitting the four-hour goal. The latter is going to be a near thing though. I'll have to be very careful on the first half of the race to make it work. I need to sit down and do a little research to be ready for what the course throws at me.

Injury update: There has been tightness and various muscle aches in my upper right leg for awhile. None of it has blossomed into anything severe, but I don't want any surprises now I am in the home stretch.

Long Run

Distance: 12.03 miles
Time: 1:46:52
Pace: 8:53 min/mi

Comments: Last long run for this marathon preparation. The goal today was to get 10 miles at race pace, allowing two miles at a minute slower for warm up/hills. Needless to say, I didn't need the wiggle room.

I really wasn't mentally into this one getting going. Felt kind of 'blah' and unmotivated. But, after the first half mile or so I started focusing on upping the cadence to handle the early hills and hit a very strong groove. After that, I worked on keeping focused and not dropping off from fatigue.

As promising as this effort is, my heart rate was pushing it for a large portion of this effort. Which makes it really unclear if I can sustain this kind of effort over the full marathon. So I need to do some research and have a gameplan ready come raceday.