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Training Journal: 11/26- 12/02/2012

Sunday, December 02, 2012

WEEK 21 (of 21)

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

Miles Last Week: 29
Target This Week: 13 + Race

MONDAY
Rest

TUESDAY
Race Pace Intervals
Distance: 8 miles
1 mile easy (11:00 - 12:00)
2 miles @MP (9:50 - 10:06)
1 mile easy
2 miles @MP
1 mile easy
+ 4 x 10 sec hill sprint

Splits: 11:20 / 9:55 / 9:48 / 11:21 / 9:49 / 9:50 / 11:12
Hill Sprints: incline = 8, speed = 8 mph

Notes: Today's run was easy but a bit uninspired until the hill sprints. I was feeling lethargic (as opposed to tired) coming into the run, probably because I have been sleeping so much and also have been a lot less active than usual. I almost skipped the hill sprints, but I'm so glad that I didn't. It's surprising that just 40 seconds of really fast running could jazz me up so much, mentally, but it did. I felt energized and HAPPY when I finished. And that feeling is still with me several hours later as I write this.

I may add a couple to Friday's workout.

WEDNESDAY
Rest

THURSDAY
Threshold Run
Distance: 4 miles
1 mile easy
2 mile @ MP
1 mile easy

Splits: 11:23 / 9:35 / 9:45 / 10:55

Notes: I woke up this morning well before the alarm, so I think I am now well rested. Today's run was uneventful, even a little humdrum; it was over almost before it started. Given the effect of the hill sprints on Tuesday, I decided to throw a few acceleration gliders into the last easy mile. That did perk me up, mentally, a bit. I think I may do something similar for the race -- somewhere in mile 3 or 4, after I am well warmed up.

The forecast for the race continues to be for rain, at least in the early hours, and windy at first, but dying down a bit by mid morning. Temps in the mid 50's. As long as it isn't pouring down rain, that shouldn't be too bad. I think I'm going to wear a trash bag for the early miles until the wind dies down.

FRIDAY
Travel
Easy (Treadmill)
Distance: 2.3 miles
Time: 30 minutes

SATURDAY
Rest

SUNDAY
California Marathon
Bib #11027
Distance: 26.35 miles
Time: 4:40
Avg Pace: 10:37

Splits: 9:57 / 10:29 / 10:17 / 10:31 / 10:27 / 10:39 / 10:49 / 10:51 / 11:07 / 10:44 / 10:37 / 11:09 / 11:11 / 11:11 / 10:48 / 10:37 / 10:34 / 10:21 / 10:19 / 10:37 / 10:46 / 10:44 / 10:27 / 10:37 / 10:24 / 10:16 / 9:32

Notes: I'll blog separately about the race in more detail, but just note here that, since I forgot to attach the timing chip on my shoe (so no official time for the race) and since the weather was horrible (high winds and driving rain for the first half of the race, rain through mile 20), I decided not to go for a BQ but rather to run at a comfortable pace. I'm pleased that a comfortable pace turned out to be a 4:40 marathon.
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