Last big track workout

The 20x 400 has become one of my pinnacle workouts before a marathon, similar to the the 10x 800. The 400s though feel like a much more intense and bigger workout though. More speed, and it takes forever given the recovery time. Yeah, I know, it doesn't hold a candle to Quentin Cassidy's 3x 20x 400, but its still pretty large.

Tonight's 20 were a fraction slower than a couple weeks ago, when I did 16. That extra mile had me a little more cautious early. All in all, the whole workout was pretty comfortable and I finished strong. It's hard to tell if I felt better tonight than when I ran them before Rotterdam.

Also, I think I got Monday's knotted up quad all sorted out. It's taken a couple massages -aka pretty much a bazooka to the leg, but it didn't phase me one bit tonight.

I'm still not sure how I feel about missing my mileage this week. I know it's just a number, but I've been meticulous about my miles for the last several weeks. My all-important goal of "3 big weeks" becomes only 2 and a an 80s. Maybe it doesn't matter, and I'm actually better off for being cautious? I'd certainly feel better if I ran a bit harder tonight or during last week's 800's... or had a faster tempo on Monday... This is a shining example of a marathoner's OCD when it comes to training.

I have a couple more days and then it's officially taper time for 2 weeks. The Buffalo Turkey Trot next week will tell me what to expect in the marathon.

Split Recap:
1- 73.9
2- 73.4
3- 73.7
4- 73.1
5- 74.4
6- 73.1
7- 73.5
8- 72.9
9- 73.4
10- 73.7
11- 73.2
12- 71.9
13- 73.1
14- 71.9
15- 71.7
16- 72.0
17- 71.3
18- 70.7
19- 70.6
20- 70.3
Avg- 72.6

I flinched.

Solid tempo run last night. A big nine miles, but in the final mile spooked me.

My quad said enough is enough, and knotted up on me. I was forced to slow up instead of hammering the mile. There wasn't anything I could do, as I basically wound up with a painful flat tire.

A massage and a day later, and I think it's better but I'm afraid to run on it today. I'm taking the night off. Unfortunate, because that busts my week. Tonight was supposed to be 16 miles, and I was shooting for a third 90+ week. I can double tomorrow to pick up some of the slack but the week will still falls short. I'll have to be satisfied with this. It's not worth the risk of doing more damage.

Split recap
1- 5:59.6
2- 5:55.4
3- 5:54.6
4- 5:48.4
5- 5:49.3
6- 5:44.8
7- 5:50.3
8- 5:51.0
9- 5:49.7
Avg - 5:51

Big-boy miles

I've been living beyond 100 miles for the last handful of days. Current tab is rolling at 103 in 7 days.

So far, so good. I can tell my body's getting stronger, and the endurance is building with every run. (Kids, don't try this at home! It takes years to condition your body to do this without breaking it). I've dropped 1-2 pounds in the past couple weeks, in spite of eating everything and anything put in front of me. I'm now 138 lbs and it feels like most of that's in my legs.

Dan and I ran 23 miles this past Saturday in Barrington. It was much more comfortable than the prior week's 23. Both included some quality pick-ups too. Difference was that last week's run was easier from the get-go but did fade a little late, while this week's took me nearly 10 miles to loosen up but finished strong and fast. ...That's the effect of 103 miles.

This will be my longest stretch ever above 100 miles.

Out of my last 4 marathons:
Chicago-09: 1 day that touched 100 (I thought it was sooo much too!)
London-10: only touched 90.
NYC-10: huge base eventually broke me as I tried a streaking above 100
Rotterdam-11: 1 day that peaked up at 106 (included 2x 22mi long runs).

CIM will be a true trial of miles. These are all pure miles here. No cramming in extra long runs, just lots of running every single day... and quality at that. I haven't taken a day off in over a month. I have no idea if it's worth it.

As I said, so far I feel ok. I need to pull the reigns in mid-week though, before really cutting back next week. CIM is only 21 days away.

Monday Funday

Tonight's 8 mile tempo was in a misty, rainy, 50 degrees. Luckily not much wind. It was faster and a lot more comfortable than last week's run, and it was following a heavier mileage week.

Verdo and I went out around 5:50's then came back in about 5:40's (his Garman showed us going slightly faster and longer than what my splits were showing). We hammered the last mile down to nearly 5:30. Same run and route as last week. All in, very smooth. A good confidence booster for another big week of training.

Split recap:
1- 5:55.7
2- 5:53.4
3- 5:51.7
4- 5:45.6
5- 5:44.0
6- 5:43.6
7- 5:43.3
8- 5:31.6
Avg: 5:46.1

1 down, 2 to go.

My marathon training is centered around 3 big weeks. Everything aside from these weeks is just work to get me ready to run those weeks, or a recovery from those weeks. Those 3 peak weeks will either make or break my marathon. Week 1 was this past week. I put in a solid 93 miles chalk full of quality and speed. So far so good. I have 2 more peak weeks to go.

On the heels of my 5K last Saturday... The week that was:

Sunday: 13mi w/ about 9 of it progressing from higher 6:30's down to 6:10ish pace. Admittedly, I had a little help with the wind at my back as I picked it up, but it was still an aggressive effort sandwiched between a 5K and a tempo run.

Monday: 8mi Tempo. 13 miles total. Slight wind at the back early followed by head wind late. The last couple miles show the effect of that wind, which were marginally slower but at a higher effort.

Splits recap:
1- 5:55.0
2- 5:54.2
3- 5:50.4
4- 5:46.2
5- 5:45.66- 5:47.4
7- 5:49.5
8- 5:49.2
Avg 5:49.7

Tuesday: 16mi slow. I was spent right from the get go. I complained the entire way. Legs were totally flat from the prior days' runs. The last handful of miles were a death march.

Wednesday: BIG BOY 400's. 16x 400 w/ 75sec recovery. I averaged 71.6. Wicked! Faster than when I've run them in the past, but I did take a slightly longer rest. The first few were a tad slower, then it was like clockwork with 12 straight at 71. Final two were the fastest, at 70.8 and 69.4sec. I walked away from this workout feeling a lot better about my current condition. A big thanks to Jason, Verdo and Dan for carrying me through the workout!

Thursday: 8 easy.

Friday: 12 with my Vibram Five Fingers. Love those shoes! LOVE THEM. Always have. I don't care if they broke my foot 2 years ago - that wasn't their fault, it was mine. There's truly nothing like running barefoot or in VFFs... It doesn't matter how fast I go, it's just sheer entertainment and makes me feel like a kid again. I was full of energy and it was difficult to keep the reigns in.

...And to make the run even MORE entertaining, I had the pleasure of being accompanied by the infamous "Hi Guy"!! I was gradually passing him on his bike on the lakefront, and couldn't help but say my typical "Hello, Hi Guy!" His prompt reply was, "Hello, Runner!" He then latched on and rode next to me for about 3 miles. Hilarious! We talked about all tons of random shit. I ran 90% of that run with a grin going from ear to ear.

Saturday: 23 miles in Barrington, with about 7 or 8 miles at a solid 6:45 or faster... 3 of which were sub 6:20. First time I've had a decent hill run in a long time. All in all, I was very comfortable and felt strong the whole way. I'll try to repeat this again next weekend.