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Sunday, October 28, 2012

10/22-10/28: 98 Miles/Week


I view this past week as a week where I "held on" and was able to climb furthur up.  Coming off an Army 10 Miler PR and immediately going into high mileage this past week seemed like a tough thing to do, but aside some expected stiffness, I actually I felt quite comfortable (and good) doing it.  I think partially, because I ran a small amount of mileage when I tapered last week(53), and secondly, it felt good running longer and slower(compared to running fast 10 milers).  I nixed any trackworkouts this week so that I could run longer miles and recover to do a strong long run over the weekend.  On Saturday, I drove out to Pennyfield to do one of my favorite out and backs.  I did 10.5 out and 10.5 back for a total of 21.  I did the first 10.5 in 58:00(5:31 pace), and came back in 60:00(5:42 pace).  I would have preferred the reverse, and I think I got a little carried away and ran a bit hard in the beginning(even though my first mile was just under 6:00).  At the same time, I wasn't completely recovered from running 51:44 for 10 miles 6 days earlier, and on top of all that, also getting in 98 miles for the week.  Indeed, the last 3 miles of the run my hamstrings became stiff and I could feel the lingering soreness from Army.  But I think it was GREAT training this way.  It taught me how to PUSH through fatigue and HANG ON.  It definitely was mentally a good exercise, and one good last 21 miler.  What's next is I just need to do some continued sharpening and shortening the runs...doing between 16-18 for next week's long run, and then completely taper down.  For this training cycle, I have done ten 20+ mile long runs, up to 23 miles for my longest.  Last year, I did a 25 miler, although I am feeling very well prepared this time around and my runs last year weren't nearly as fast as they have this year.

Last week(10/22-10/28) below:

Monday: 17 miles (6:50 pace)

Tuesday: AM: 11 miles (7:00 pace)

Wednesday: AM: 13 miles (7:00 pace), PM: 3.5 miles

Thursday: 10 miles easy (7:30 pace)

Friday: 6.5 miles easy

Saturday: 21 Miles: 1:58:00 (5:37 pace)

Sunday: 16 Miles total(stop and go-cheering for MCM)

TOTAL: 98 Miles

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