Bhearn, I'm in awe of your 4 marathons. It sounds to me like this is a real turning point in your ability to recover, and the last mile of your 4th marathon at 5k pace is incredible. I think you're going to be blowing away PR's left and right in your next training cycle.

I'm loving the chilly weather these days, although I'm not completely acclimated yet psychologically. I find myself running in tights at 40 degrees and then being annoyed when I get too hot. Otherwise, things are going great. This was my last week before the taper, and it felt pretty darn good. I'm looking forward to dropping volume a bit during the taper but continuing to get good tempo and MP workouts in.

M - off
T - off (didn't get up in time, and then work took over)
W - 10.2 m with 4 m tempo (6:51)
Th - 6.5 m easy (8:04)
F - 16.6 m hilly (8:00)
S - 4 m recovery (8:30)
Su - 21 m with 11 @ MP of 7:15 (7:41 overall)

Total - 58.3 miles

Mo - 8.2 (9:31/136)
Tu - 8.2 (9:18/136)
We - 4.6 (8:53/140) - HRM messed up first mile, more like 138 avg
Th - 13.3 (8:19/151) - progression run, 6 ez then 7:59, 7:47, 7:34, 7:29, 7:15, 7:39, 8:18
Fr - 8.2 (9:06/142) - w/ 10 strides
Sa - 5.8 (8:53/142) - hurt right shin, very painful to walk home
Su - planned long run, but off for injury

Things were going pretty well until yesterday. I was trying to work on my turnover a little on the downhills on saturday and that, combined with the strides the day before, is what I think caused me to hurt my shin. I think I was overstriding on the strides and downhill running and the braking action strained my shin muscle (tibialis anterior). The marathon is two weeks away and I was hoping to do a long run this weekend (say 18 miles). I only did 13 last week (the week after marine corps). It's quite painful to walk downhill. I might be rationalizing, but I think running might be less painful than walking, so maybe I'll give it a go tomorrow (off for veterans day). The other option I can think of is trying to use the elliptical for a long run, but I can't imagine hours on that thing.

week 48 miles, 7h14m, 8:57 avg, 142 bpm avg

http://This message has been edited by gregw (edited Nov-11-2007).

You can put me down as sharign dcv's goal: a sub-3 at Boston.

This was the first week of training, and it's a good start.

Monday ? 9k
Tuesday ? off
Wednesday ? 14k, feeling stronger, good rhythm
Thursday ? 8k, 10 x 100 strides, wet snow falling
Friday ? 14k quick on yonge street hills with some hard surges, 5 degrees and cold rain
Saturday ? 10k
Sunday ? 16k in high park, fast finish uphill

71 km (45 miles for those who can't count that high)

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Good long run, good tempo run, great race. HR max is 185

Sun Q1 18 miles 8:22 pace 145 HR
Mon 9.1 8:55 136

Tues Q2 7.2 7:58 150 subbed in a tempo run instead of the VO2max workout to get ready for the race Saturday. Included 3 miles 6:44 167, 6:40 168, 6:35 169

Wed AM 8.7 8:46 136 PM 4.9 8:45 136
Thur 7.5 8:21 141
Fri 7.0 8:40 139

Saturday 2 mile warmup then 10K race 40:54 6:35 pace 171 HR. Very happy with the race. Puts in great shape for a sub 3:20.

70.7 total miles

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http://This message has been edited by bigdave10000 (edited Nov-11-2007).

First official week of training for Boston. Week 1 of 24 of Daniels A-Plan. (First six weeks are base building, I feel like I've been base building since April!)

Sun: 17.53 (8:15/143)
Mon: Off
Tue: 11.00 (8:29/143)
Wed: 7.02 (8:33/136)
Thu: 13.46 (8:09/147) 6x0.59mi UpHill (120ft) 0.72mi Down
Fri: 8.13 (8:33/140)
Sat: 8.13 (8:35/141)

Tot: 65.3mi 9h 7m 26s 8:23/mile AHR 141.67

Good luck all those running Philly.
Going to run The Hyannis Marathon on Feb 24th. No goal yet.

Recovery week post New York:

M - 4 Easy
T - 2 with kids / 1 hour water run at night
W - 4 in 33 min
T AM - 30 minute water run
PM - 8 in 54 min
F - 2.5 with kids
S - 10.5 in 77 min
S - 4 in 29 min

35 miles