Ryan's Marathon Training Blog - Part Deux

Sunday, September 17, 2006

Week 13 complete - Confidence boost!

Week 13 was a grand success. I exceeded my mileage target and topped off the week with an excellent 20-miler that really was a confidence boost.

I am highly optimistic about my progress and feel really good about the race being 35 days away.

Thu, 9/14 - 12 miles easy

6:01 AM - I set the Garmin virtual partner for a 12-mile workout at 8:09 pace. I wanted to keep my speed in check so I could be rested for Saturday's pace run test. I did these miles without any problem.

TOTAL DIST: 12.0 MILES - TIME: 1:38:07 - AVG PACE: 8:10 - AVG HR: 142

Fri, 9/15 - 7:00AM - 5 miles recovery pace - set virtual partner at 8:50 pace.

Sat, 9/16 - The test of the week.

Pfitz calendar called for 17 at 14 race pace. The CARA team was doing their 2nd 20-miler, so I had to make a decision of whether or not to cut back or just go the distance. I figured if I were slightly below average race pace for 20, this would be great indicator of my race potential.

I ran with the 7:30 pace guys, knowing I wouldn't have any issue pushing it to 7:14 (my goal MP) for at least a few splits. They tend to drift to 7:20's anyway. There were only three of us for Saturday.

Some will tell you that we sacrifice at least 5 seconds per mile by running on the gravel trail paths. If that's true, I just ran 20-miler at faster than race pace. Matt, one of my running partners for the day, kept his watching on running time so we would know what kind of breaks we took for Gatorade.

Here are the 20 mile splits. Most notably, check out the last 4 miles.

7:41
7:26
7:17
7:24
7:06
7:26
7:14
7:21
7:20
7:12
7:21
7:15
7:22
7:16
7:19
7:20
7:15
7:14
7:10
7:09

This was potentially my best marathon training run of all time.


TOTAL MILEAGE: 20.05
TOTAL RUNNING TIME: 2:26:37
TOTAL RUNNING TIME + BREAKS: 2:36:00
AVG PACE: 7:19
AVG HR: ??? - Forgot the damn monitor

Recap of week 13

Mon - 8 miles general aerobic
Tue - 9 miles w/1000m intervals
Wed - Rest
Thu - 12 miles easy
Fri - 5 miles recovery
Sat - 20 miles - close to race pace

TOTAL: 54 miles

Here is the deal on why my other blog has been rendered useless. Until all of you change, my other blog is shut down.

Users who have switched to Blogger in beta will not be able to login to comment on blogs that have not switched. Commenting using the "anonymous" or "other" options will still work. Update (9/12): We have started working on making this possible, however the change is substantial and will take a little while before it is ready. — latest update on Tuesday, September 12, 2006

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