8/23/11
7 miles speed
*10 x 400m. The last time I did this workout (12 x 400m) I averaged 1:36 and ended with up with a sore hamstring for the remainder of the week (due to overstriding). I held back today and averaged 1:50. Much slower but I have a happy hamstring! Although I did run the last repeat in 1:34 just to make sure I still had it in me 😉
Let’s recap week 12…
MON: 7 miles easy
TUE: 11 miles tempo
WED: 7 miles speed
THU: 6 3 miles easy (thunderstorm)
FRI: 9 miles easy
SAT: rest/HLS
SUN: 15 miles long
A total of 52 miles for the week. After Thursday’s derailed run, I was hell-bent on getting my 55 miles in. That feeling faded quickly when life and the weekend got in the way. So I maxed out at 52/53 miles this training cycle. My intention was to max out at 60 but my legs had other plans. There is a reason why the FIRST training plan focuses on low mileage. It’s difficult to run hard 3 days, add in 2 easy 8-milers, and repeat week after week.
But my legs feel rested and ready for my 22-miler on Friday. I can’t wait. I always treat the last “long” run of a training cycle like a dress rehearsal for race day. I’ll wear the same clothes…and maybe even the same socks and hair bands if I have a particularly good run. I guess I’m superstitious?!
Question – do you treat your last long run (before the taper) like a dress rehearsal for the big day? Or do you just go with the flow?
I treat the last long run as a dress rehearsal, if it’s a road race. If it’s on the trails, then it’s easier to just not overthink it 🙂 I do obsess about the weather though!
60 miles a week is a LOT and I’m not sure my legs would love me for doing that. My legs and I have many differences in opinions though.
i’ve only done two 20 milers and both were training races, which I treated as dress rehearsals…not so much in terms of pacing (although I definitely practice some MP) but trying out gear, nutrition strategy etc.
will be interesting this time around – no training races booked, and hoping i have time to fit in a 20 miler!! 🙂
i never thought of my last long run as a dress rehearsal, but I guess it kind of is! I do start obsessing about the weather two week out from marathon day. i check accuweather.com daily, and tell my sister-in-law that I need good weather (she is a meteorologist, she’s on philly cbs 3–Kate Bilo…right now she’s on in the morning and at noon if you ever watch)
I’ve been voting for you every day, too! good luck!! do you know when you get the results?
get out! your SIL is kate bilo! how cool! can i request a humidity-free day on 9/11? 😉
thank you so much for voting each day! i won’t know anything until the contest is over on 9/9. i wish they would at least let us know where we stand.
I’ll put in a request for a repeat of today’s weather on 9/11–we’ll see if Kate comes through! 🙂
For my last 20 miler or really long run, I don’t focus too much on it as a dress rehearsal or anything. For my last long run where I put some marathon effort into it (eg: 12 miles with 6 at MP), I do treat it as somewhat of a dress rehearsal, more just to make sure my goal is in check.
With that being said, I try not to read too much into any long run or workout as I trust that my competitive instinct will take over on race day.
I’m glad you didn’t try to squeeze in the extra 3! Your body will thank you!
I’m running 22 this weekend too. I’m nervous about it – 10 easy then 12 at goal MP! Hope your 22 goes well – I’m sure it will. You have been rockin it!
I need to catch up with your posts. Obviously, I am working backwards right now because I’m all like, “what do I need to vote for? What in the world is going on???” Oh man, I was running today and just thinking, “OMG, how will I get through the long runs when 3-miles seems so hard?!” I know, I’m working on post-pregnancy here, but still, I’m feeling bent out of shape and that’s not cool since I did run throughout the pregnancy. I’m sure it’s all psychologically.
I can’t wait to read up on your 22-mile run. Do you have another wedding after that long run? LOL
The reason for the voting is I’m a finalist in CBS Philly’s Most Valuable Blogger Awards!!! You can vote once per day – it’s real easy, just one click ( http://philadelphia.blogger.cbslocal.com/most-valuable-blogger/vote/health/ ).
Give yourself some credit. Lili is only 2 months old!!! You really just started back with running and it’s still August and still humid. You have plenty of time before Philly.
No wedding after the 22-miler! Phew!!!!
DONE & DONE! You got my vote. If you win, pizza is on you..errr, oh wait, you don’t win money. ;o/
anything new makes me nervous!
& I’ve been voting 🙂
I totally do the same thing! I think it’s helpful to think of the last long run as a dress rehearsal, and defintiely get some good marathon pace miles in there. Nice week, lady!
Umm I tried to treat my 20 miler as a dress rehearsal for my full marathon last spring and ended up crying on the side of the road 3 miles away from my house… Thankfully I carbed up and ran a million times better at the race! 🙂