Sunday, October 11, 2009

2 Weeks till MCM

Today was my first long run since Berlin Marathon and my first/last one for Marine Corps Marathon.  I ran 17 miles at a comfortable steady pace, averaging 6:43 pace for the run.  There were a few miles in the middle of the run when the pace dropped to 6:30/mile.  When it did I forced myself to back off to ensure I wasn't pushing beyond long run pace.  Two weeks to go for the US Armed Forces Marathon Championship, which is in conjunction with MCM.   

5-11 Oct
Mon: DNR; core exercise
Tues: Noon - 4M @ 7:02 pace; PM - 9M including ladder of 300 to 700m
Wed: 10M @ 6:56 pace
Thur: 6M @ 7:07 pace
Fri: 9M including 4-mile tempo in 23:03 (5:46, 5:49, 5:45, 5:43)
Sat: 6M @ 7:01 pace
Sun: 17M @ 6:43 pace

Weekly Total: 61 miles

1 comment:

Judd & Leslie Zimmerman said...

Wow! Good luck, Oh, and great job on Berlin top 100!!!