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Training Journal: 11/12 - 11/15/2012

Thursday, November 15, 2012

WEEK 19 (of 21)

Goal Race: California Marathon (12/2/2012)
Goal Time: 4:25 (BQ)
Goal Pace: 10:06 /mi

Miles Last Week: 43
Target This Week:38

MONDAY
Rest

TUESDAY
Rest

WEDNESDAY
Rest

THURSDAY
Threshold Run
Distance: 9 miles
1 mile easy
3 miles @MP (9:50 - 10:06)
0.5 mile easy
2 miles @HMP (9:20)
0.5 miles easy
1 mile @10KP (8:50)
1 mile easy

Intervals:
1:00/:30 (Easy)
1:00/:10 (@MP)
Free form (.5 mile Easy x 2)
1:15/:10 (@HMP)
1:30/:10 (@10KP)
:30/:20 (Easy)

Splits: 10:22 / 9:06 / 9:00 / 8:44 / (11:10) / 8:21 / 8:17 / (13:16) / 7:53 / 10:31

Notes: First take-away from today's run is the obvious benefit of the 3 days of recovery / rest before the workout. I've been wondering just how much improvement I will get from the taper prior to the race, so this is encouraging. Second observation is that mile 8 is only 3 seconds slower than my last Magic Mile. I'm still not sure that means I have increased my raw speed by a lot, but it is obvious that my stamina (fatigue resistance, specific endurance, etc.) is much improved. Finally, I'm no longer sure what the best intervals are for the race itself. Over short(er) distances, 1:00/:10 is not right for race pace. But I know from experience that the brain makes adjustments when it is faced with 26.2 miles. Saturday's long run should help with that determination.

FRIDAY
Rest

SATURDAY
Marathon Pace Run
(20)
10 miles easy
10 miles @ MP

SUNDAY
Specific-Endurance Intervals
(9)
1 mile easy
4 x 1.5 mi @ HMP w/ 2 min rec
1 mile easy
10 x 10 sec hill sprint
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  Member Comments About This Blog Post:

IFDEEVARUNS2 11/17/2012 5:30AM

    I'm going to keep reading your blogs and learn. Figuring out the right interval seems to be a changing thing. What works one day doesn't work the next.
I can't imagine running at the speed you are achieving. emoticon

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TRILLIUM22 11/16/2012 2:48PM

    Great job, I'm muddled on that whole ratio thing. I agree that trying a ratio on a short distance does not give the same speed as on a longer distance How much faster do you need to be than MDI. We were at a apparent pace of 11:26 for MDI and you want 10:06. We used a 2/1 ratio and hit a slightly faster pace than Galloway suggest. I'd think you'd be good with something between 3/1 and 4/1, with your preferred walk ratio. I find that as I get closer to race pace over the distance then Galloways ratio predictions work well. I used 1:15/30 for my 4:44 marathon, on your suggestion.

Actually given that its a mostly downhill race personally I'd choose
1 min run/ 20 sec walk, but with the thought that the transition into the walk would be long. Maybe more like a slow jog for the first 10 seconds.

Comment edited on: 11/16/2012 5:26:21 PM

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FUNFROG79 11/16/2012 10:56AM

    emoticon

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SEABREEZE64 11/16/2012 5:22AM

    A strong run!
It doesn't look like your are going to have any problems with your BQ pace.

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NATPLUMMER 11/15/2012 7:58PM

    Excellent run!!

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CAROL- 11/15/2012 6:32PM

    emoticon

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