Training Log 9/7-9/13 2009120miles on 12runs in 7 days:
Week 13 (Marathon Specific/Strength)
M: 8miles/ 7miles (mostly grass and recovery effort)
T: 10miles/ 7miles
W: 18miles on the Blvd Trail at MP plus 60-65sec
T: 9miles/ 6miles with SW 10x30seconds
F: 16miles with 4x3miles @ MP effort/ 4miles
workout @ Kanawha State Forest
Splits(1:30 recovery): (16:14, 16:28, 15:57, 16:21)
64:58(5:25avg) for 12miles at Goal Marathon Pace
S: 7miles before XC meet/ 6miles
S: 22miles @ MP plus 60-65sec
Ran the first 19miles with Maria Busienei (She has a great chance at winning the Baltimore Marathon in 4 weeks, I hope to see her do so!)
Recap: Seem to have bounced back from the hilly 15mile race solidly and was ready to take a big step on getting ready for the future marathon. The plan was to get in as much strength work as possible and at least one more specific workout when the body was ready to run workout pace again. The workout Friday was on a very rolling-hilly terrain so it was a very positive step forward on getting myself ready to hit my goal. This was a two long run week and both were ran at what I hope is Marathon Pace plus 60-65 seconds. You never know with the marathon when that day comes but I feel I can be ready to go after my 1st step goal in that event finally.
UC XC: The team had a great step forward on Saturday at the tough 3.8mile Elkins course, there was a slight mistake on the course which made the race slightly longer then 6k. On that course distance and time doesn't matter. It is single tract running up hills and through creeks. I loved every minute of watching it and probably got in 1-1.5 miles of solid fartlek running around cheering. Team was 4th out of 7. The girls are working hard and training tough, it will pay off down the road! When building up a program it takes time, but most of these girls are giving it a full go on effort to help get things rolling here again!
The wife: Marian started her first week of specific type work with a nice 4mile Tempo at around 6:07 pace and then ran a solid 17miler on Sunday with the guys at 7:20s pace. The bad news is Richmond Marathon is out for her due to a school conflict. She has Boston so no big need to do one this fall other then her debut wasn't anything close to what she can run so getting out there and laying down a nice improvement can go a long ways before heading to Boston in the spring. One thing is set in stone and that is Columbus Half Marathon in 5 weeks and taking a swing at bettering her 1:21 from Eugene. I hope to help her in some way that day if I don't do the half marathon as well. Were having a blast doing what we love! I feel like I'm stealing something everyday that I get to train and coach full time. Very blessed and thankful to God......
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