You guys are awesome as usual
.
Monday- 5K race-felt good but glad the series is over
Wednesday- 8 miles easy ~8:20 pace
Thursday- Hill workout- Kicked my butt
Saturday- 8 mile with team (fall back week) 8:15 pace
Sunday- 6.5 easy on an upcoming half mary course 8:47 pace

Legs are feeling great! Long runs finally start to get "long" this Saturday with a 13 miler.

Any advice on running long then driving for ~6 hours; I am travelling the next 2 Saturdays on vacation and I have a 13 and a 14 miler both days.

Give race reports!!!!

Goal: Sacramento Cowtown (sub-3)
Week 4/15 Benji Durden Marathon Plan

Great race tusca...phenomenal time considering your high mileage week. I wish I had your speed. Up and down week for me.

M - 0:33 min
T - 22 wup/wdn; 7 hills (1/4 mile)
Started at 8.2 @ 5.0% grade. Did each rep at a progressive pace. 8.2 to 8.7 for the 7th. HR started at 148. Hit 155 on the last rep. Still felt in total control. Not pressing by any means. PM 0:35.
W - 0:35
T - 22 wup/wdn; 3(6t/2e)
Rep 1 @ 6:27 pace; Rep 2 @ 6:23; Rep 3 @ 6:19. Funny, but the 3rd rep was the most pleasant. HR started at 146 and ended at 155 during the last rep. Averaged around 150/151 for the 3 reps. Felt really strong on the cool down. Did some Marathon Pace (6:44) and it felt like a quick jog. Had some problems with my foot. Ran in my racing flats, and I realized through the course of the workout that my foot cannot take the lack of cushioning. Good that I figured that out now versus during my planned race. Going to run Sunday's run in my cushioned trainers. PM 0:35.
F - 0:32
S - 0:35
S - 2.2 mile wup (17:05) followed by 5 mile XC race. Finished in 31:30. Ran more of a hard tempo than flat out. Always felt like I had an extra gear. HR was at 155. Felt aerobic, no redlining. Pleased since it was my first race effort since December of last year. I am not a short distance runner though. My pain tolerance is just not there anymore at age 40+. I guess I am kind of a wimp. Maybe I could improve on my shorter distances if I ever decided to specifically train for them. My next race is in 4 weeks so I will be anxious to see if I can improve. 3 mile wdn (22:45).

Total miles ~ 50+

Way to go everybody. Keep it going. Fall will be here before we know it...



http://This message has been edited by GoDawgGo (edited Jul-29-2007).

quote:<HR>Originally posted by runninlaw:
tusca - nice race.

joplus and tsg - THANKS! You ladies ROCK! The race was AWESOME! 5:58 and a big fat check for [b]00 (I was second woman o/a).

More on my week later - I am off to spend my race money on a birthday dinner and lots of fermented beverages!!!<HR>

Wow, nice race RIL! Solid time and congrats on the mulha...

Hello everyone!! hope everybodys enjoying training as much as me. Nice recovery week here with a race for a fitness gauge.

Monday-5 miles jogging, legs ****(9:58)+Pm weights and core
Tuesday-Off and I mean OFF
Wed-11 miles(8:47)-getting better
thursday-weights and core
friday-5 miles jogging(9:45)
saturday-6 w/ striders effortless(8:25)
Sunday-8k race(34:40 for 10'th place)- hot and humid

I achieved the weeks goal of getting my recovery in. end of last week and I was a walking crab(says my wife). when I race during marathon training I go more my how I feel rather than my finishing time. today in the race I felt extreamly strong. Heat didn't seem to bother me all that much. Last 6 weeks I developed a dynamic weight training program along with plyo's and I can see it paying off. the race was a hilly course(as they all are where I live)and even trying to hold back I ganied most of my time on my hills. I had this urge on every hill to explode with every stride. It's weird when you can actuall feel how anchillary training carries over. I guess when your jump squating 10x the resistance that you will ever have to handle during a race their isn't much going to challenge you. Their was no muscle fatigue. I quickly went from around 20'th to 10'th place on a hill within the last 1k. Negatice splits throughout and I'm still feling strong enough to resume regular training. It's days like today that make it all worth it.

Happy training all!!!