December 1 - 7 Training

Mon: 6.2 miles easy (7:18)

Tue: 8.2 miles with 2x2 miles at MP (5:50-5:55). Felt good and comfortable. First 2M was in 11:38 (5:48, 5:50) and the 2nd in 11:39 (5:49, 5:50).  The legs felt like it wanted to go faster but I tried to stay within range. 

Wed: 6.2 miles easy (7:29) I ran sort of a hilly route so I would run very easy. 

Thu: 7.2 miles with 2x1/2 mile at half-marathon effort with 1/2 mile easy. Leg turnover felt good.  I didn't worry about splits but it was nice to know that I ran 5:30 pace, which is what the effort felt like.  

Fri: 3 miles very easy (7:38)

Sat: 4 miles easy with 2x30s pick-ups (7:30)

Sun: 27.2 miles with California International Marathon (CIM) in 2:32:29, 64th Overall & 6th AG. It was a new Personal Best by 1:21 and new Guam National Record for the Marathon. As my coach said, I ran this race like a Pro.  My half splits were 1:16:41 & 1:15:48, the last 10K in 35:32 (5:43 pace), and the last mile in 5:33.  

Weekly Total: 62 miles in 7 days/7 runs
CIM was by far my best executed race.  I was patient, ran comfortable early and then dropped the pace in the later part of the race.  Race report to follow.  

Apr 4-10 (Rotterdam Marathon Race Week)

Mon: AM - 2.5M very easy;  PM - 7.5M easy  (10M tot)
Tue: 7M easy
Wed: 10M including 4 x 1000 cruise intervals (3:10, 3:09, 3:07, 3:05) + 3 x 200 (30, 30, 30)
Thu: 8M easy
Fri: 5M easy
Sat: 4M very easy
Sun: Rotterdam Marathon - 2:35:26

Weekly Total: 44 miles pre-race
The main goal for the 2nd and final peaking week was to freshen up the legs for raceday.  It wasn't a good start as the body and legs just didn't feel like running and I had almost no motivation to run on Tuesday.  I think the cold, rainy and windy conditions had to do with the miserable feeling.  Luckily, Wednesday was a complete turnaround.  I did my last tune-up workout, cruise intervals of 4 x 1000 plus 3 x 200. My legs felt amazingly good and light.  Each 1K (3:10, 3:09, 3:07, 3:05) was faster than the previous.  The feeling and result of the workout is exactly what I needed to boost my confidence for Sunday. The rest of the week was all very easy running until raceday.
Update: Ran 2:35:26 for 67th place overall.  I'm really bummed about my run, because I was feeling great and running well until about 25K when I encountered a side-stitch.  The stitch stayed with me for the rest of the race. My next post will be the Rotterdam Race Report (my apology for taking my time).

Berlin here I come

Less than 4 days to go and I'm already feeling the marathon nerves.  The good thing is that I'm feeling a lot more confident after my last couple runs.  On Tuesday I did my tune-up workout of 4 x 1K on a dirt track during lunch.  I was accompanied by my good friend and coworker Jurgen, who volunteered to serve as a pacer for the workout.  I told him 3:15-18 was the planned splits for the 1K.  He ended up taking me through in 3:13, 3:11, 3:11, & 3:11.  I felt quite good and light in the legs.  This workout is probably what my legs and body needed after feeling stale on Sunday and Monday's run. Today was an easy 6-miler and the legs again felt good and light. 

All that remains is a couple short easy runs, carbo-loading and lots of rest.  My next post will most likely be on late Sunday.  Thanks to all who continue to follow my blog and provide comments.

Today: 6M @ 7:06 pace
Tues: 9.3M including 4 x 1K w/ 200 rec.
Mon: 4.2M @ 7:18 pace

One week to go

My legs and body always seem to feel sluggish at some point during marathon taper.  I imagine that this is normal due to the significant decrease in mileage after weeks and months of hard training.  On Friday's tempo interval workout I felt pretty good.  However, in today's 13-mile run with my friend Jurgen, I never felt comfortable and interested in the run.  I'll call it a case of marathon taper syndrome. 

7-13 September

Mon: 6M @ 7:18 pace
Tues: AM - 4M including APFT 2M in 10:32; PM - 6M easy with no timing
Wed: 6.2M @ 7:14 pace
Thur: 6M @ 7:02 pace
Fri: 10M including 3 x 2K w/ 400 rec + 3 x 200 w/ 200 rec; (2K: 6:50, 6:39, 6:34; 200m: 33, 34, 34)
Sat: 6M @ 6:57 pace
Sun: 13M @ 6:39 pace
 
Weekly Total: 57.2 miles

Taper/Peak Phase Begins

It's a great feeling to know all the hard work is done.  Now it's time to cut back on training and allow the body and muscles to rebuild to peak strength. 

31 Aug - 06 Sep

Mon: Noon - 6M @ 7:00 pace; PM - 4M @ 7:09 pace
Tues: Noon - 5M @ 7:06 pace; PM - 10M including 8 x 600m+ 4 x 200m
Wed: Noon - 4M @ 7:23 pace; PM - 9M @ 7:00 pace
Thur: 7M @ 7:10 pace
Fri: 14M w/ 10 at MP; 10M - 57:50 (5:47 pace or 3:36/km)
Sat: 6M @ 7:09 pace
Sun: 20M @ 6:39 pace

Weekly Total: 85 miles