Sunday, March 1, 2009

Phase 4: week 3 of 5

Well - I guess a celebration is in order - I ran my highest mileage week total ever this week. Best of all - my legs feel good. I ran a full marathon today - yes, I know that sounds crazy - but, I had a 24 miler scheduled - there was a local marathon (B&A trail) - so, I thought, what's two extra miles? Luckily some other guys who wanted a long run came along for most of it, which made it much easier mentally.

We started out in the first mile in almost exactly 7 minutes - from there we gradually got faster, until we were running almost 6:30 pace at the half-way mark. Although not every mile was faster then the last - we did get to about 6:20 pace by the 19th mile. My plan was to push the last 10k - which I ended up running in 38:38 (~6:14 pace). My total time was 2:52:20 - although my chip fell off on the trail (i'm not sure how) - so, I didn't get an official time. I'm happiest because my legs feel pretty good - we'll see how this week goes - but, I'm feeling pretty confident right now.

This week includes a little dip in mileage - the question will be how the weather and my travel schedule at the beginning of the week will affect my mileage. We're supposed to get 8 inches of snow tonight and I have to drive to NJ tomorrow for work.

Last Week
Monday morning: 4 miles
Monday evening: 9 miles
Tuesday morning: 5 miles
Tuesday evening: 13 mi 2 mi warmup 2X3mi at T pace (5:21.8+5:33.9+5:32.3=16:28;5:28.7+5:31.6+5:27=16:27) 2mi @ T pace (5:17.9+5:29.9=10:48) 3 min rest between all 3 mi warmdown
Wednesday: 15 miles
Thursday: 10 miles
Friday morning: 6 miles
Friday evening: 12 mi hills
Saturday: 10 miles
Sunday: 26 miles
Total: 110 miles

This Week
Monday: 7.5 miles
Tuesday morning: 15 miles 8X1 mi @ T pace 30 sec rest
Tuesday evening: 4 miles
Wednesday: 14 miles
Thursday: 8.5 miles
Friday morning: 4 miles
Friday evening: 12 mi hills
Saturday: 10 miles 8X100m
Sunday: 21 miles 2 mi easy 2X2 mi @ T pace (2 min rest) 10 mi easy 3mi @ T pace 2mi easy
Total: 96 miles

4 comments:

Johnnie Cochran said...

That is nuts man. I remember my 24 miler, I don't think I ran quite that fast. I think you are set to run a nice 2:30. Just make sure you get a big taper. Geb took a whole week off before Berlin, better to over rest than be tired.

Ben said...

thanks man - i feel good. the taper plan is to run 56 miles two weeks out and then only 35 miles the week before boston. only 7 weeks to go!

alyssa said...

um hello you left out the 2nd best part of your week. the om's. obvi.

Ben said...

yes - the omelettes were great. i'm impressed you were able to scam your parents into making food for strangers ; )