Monday, December 24, 2007

Houston Marathon Training Week 15: The Last Big One

100½ miles for the week

M – 9 miles recovery run, average pace 8:38 mpm, 61°F at 2PM, Vacation Day [SeaC/NtrailMBtrail-MBTrail/SeaC]
Tu – 10 miles recovery run, average pace 8:16 mpm, 75°F at 1PM, Vacation Day [SeaC/NtrailMBtrail-2MMBtrail/SeaC]
W AM - 10 miles general aerobic, average pace 7:05 mpm, Vacation Day, partly cloudy and humid 77°F at 11AM [SeaC/NtrailMBtrail-2MMBtrail/SeaC]
W PM – 8 miles, 6x1200/400 recoveries, average pace 7:08 mpm, target time for the 1200s was 4:18 (5:44 per mile), 1200s were 4:18.1, 4:17.2, 4:17.3, 4:17.2, 4:17.7, and 4:16.9, 74°F at 7PM and somewhat windy [B’Wood track]
Th AM – 15 miles, average pace 7:19 mpm, 77°F at 11AM but with a strong WestNorthWest wind and a dry air mass arriving, Vacation Day, [SeaC/NtrailMBtrail-3x2MMBtrail/SeaC]
Th PM – 4¼ miles recovery run, average pace 8:59 mpm, 81°F at 3PM sunny with very nice dry air, Vacation Day [FlagR-P-P]
F - 9 miles, fairly hard general aerobic, average pace 6:58 mpm, 73°F starting after noon, sunny with a South wind [SeaC/NtrailMBtrail-MBtrail/SeaC]
F extra - 4¼ miles running back and forth to the supermarket, I lost my car keys, prettty fast going home, then a recovery run to pick up my car a little later, overall average pace 8:16 mpm [Plantation-Dixie]
Sa – 9 miles recovery run, average pace 8:51 mpm, 74°F at noon, sunny and very windy [SeaC/NtrailMBtrail-MBTrail/SeaC]
Su – 22 miles, average pace 6:51 mpm, first two miles were at about 7:20 pace and picked up the pace until the last two miles were at 6:20 pace (13:01 from inside MacLean Park, past SeaCenter Texas , to my house; just a few seconds off last week's new World Record) 45°F to 47°F to 49°F from 11AM, Sunny with the dewpoint in the Teens°F VERY NICE, [SeaC/NtrailMBtrail-5x2MMBtrail-2M/SeaC]

The +100 miles for the week was an accident, solely due to loosing my keys at the supermarket. I'm going to try and stay much closer to the schedule next week.

Sunday’s 22 miler was another enormous confidence builder. I felt great the entire way, running fast but very relaxed. If we can have weather on January the 13th similar to what we've had the last two Sunday's, it's going to be a very fun race!

It's all downhill from here:
M 24th AM: r6
M 24th PM: r4
Tu 25th: g10
W 26th: MLR 14
Th 27th: r7
F 28th: r6
Sa 29th: 10 with 5 LT
Su 30th: L17

M 31st: r6
Tu 1st: g9
W 2nd: r6
Th 3rd: 9 with 3x1600
F 4th: r6
Sa 5th: g8
Su 6th: MLR 13

M 7th: r6
Tu AM 8th: r5
Tu AM 8th: r4 [I will NOT run a stinking double that day!]
W 9th: g8 with 2@GMP
Th 10th: r6
F 11th: r5
Sa 12th: r4

Why does Rice play Texas?

1 comment:

Willis said...

Nuke - that's some monster 22 miler you're throwing down in there. Damn!

Remind me not to even attempt to follow you on race day! =)

I'm looking forward to seeing how low into the 2:5xs you can go. I'll bet pretty low!