I ran this week true to the schedule:
Monday – 7 miles (5 @ marathon pace)
Tuesday – rest
Wednesday – 9 miles with 4 mile repeats @ 10K pace
Thursday – 8 miles easy
Friday – Mile time trial (+ 1 mile each to warmup and cool down)
Saturday – 6 miles easy
Sunday – 15 miles
Total: 48 miles
The one real modification was the long run. I opted to do my 15 at That Dam Half, running 13.1 after a 2-mile warmup, figuring a supported run on a beautiful lakeside course beat the pants off strapping 40 oz. of water to my person and running 15 hilly miles near my house. I was right. 🙂
My first perk was getting to watch the sunrise over the lake. Love how God says good morning!
It was windy, but I pressed into the wind, pushing myself as an act of worship…and then let the same wind carry me on the way back. Definitely a spiritual parallel there!
Pleased with this week’s time trial showing improvement, I decided to test out my marathon pacing strategy and set my watch accordingly. Over 15 miles, I held a pace about twenty seconds faster than what would be PR pace for the marathon. The time trial suggests I could do even better come race day, but time trials are tricky. It’s a lot harder to sustain maximum effort over the course of several hours than a few minutes. Today’s pace might be a bit quick for an extra 11 miles, but if I give myself those extra 15-20 seconds/mile back, I think I can sustain comparable effort for a couple more hours. I finished feeling FANTASTIC.
The other bonus that beat running the neighborhood: Bling!