This was kind of a 'standard' week nothing too interesting to report. However, our long run this week was by far my favorite up to this point. Since I missed THE Palos Verdes run a few weeks ago this was MY Palos Verdes run. Like the usual PV run this weekends run had amazing views, and a few hills. Actually I didn't find the hills very difficult, but many other runners were complaining about them so evidently they were a little difficult. I simply tried to maintain an even effort on the ups and the downs, which is much more difficult to do than to say. I think a similar strategy will be required for the Pasadena Marathon, and I think it works quite well. You can actually go pretty fast on the downhill's without using too much effort, and when you maintain an even effort you can really fly down the hills. Not something you want to do on a daily basis, but during a race flying down hills is just fine...all those microtears will have plenty of time to repair after the race 
For speedwork this week I ran some mile intervals. I hate mile intervals. I would much rather do a 10 mile tempo than run just 4 mile intervals. After last weeks fast finish long run it took most of the week for me to fully recover (Tuesdays near 13 mile fartlek didn't help), so I really wasn't thinking much about speed this week. I am happy that I finished 3 of the 4 intervals in under 6 min pace. I am happy with that, and surprised that it was my cardio system that prevented me from going faster and not my leg strength. In fact I was running at about 98-99% of my max heart rate for some of the intervals, which is not good. Looks like I know what I need to work on after Pasadena...
I am trying to work out a preemptive basal insulin adjustment plan for my runs and so far it has failed miserably. Reading some information I found on the intertubes I tried to lower my basal insulin rate 2 hours before my run on Wednesday and then 1 hour before raise it some (not quite to usual strength) and keep it there for 2-3 hours. My first problem was that my blood sugar was low before the run (unrelated to the temp basal rate), so I downed a bunch of quick acting glucose and went running. Things seemed to be going alright. I still ate a shot blok after 2.5 miles (normally I consume one every 1.25 miles), but around mile 4.5 I started feeling pretty low. I ate another shot blok at mile 4.5 and when I finished my blood sugar was still around 65. So my first attempt was not too successful. I only consumed 2 shot bloks, but I think the 30g of carbs I had before the run helped that. I forgot to adjust my basal rate on Thursday, and then on Friday my plan just didn't work at all. I adjusted my basal to 25% (I used 50% on Wed.) 2 hrs ahead and to 50% 1 hr ahead. This time during my warm up (3 miles before intervals) I was already feeling low, and had to quickly down a bunch of gel before starting my interval session. During my session I continued to have to down gel to the point where for my last 2 intervals my stomach was feeling pretty gross. So Friday was a complete disaster with my new strategy.
You might say why the new strategy, if it ain't broke why try to fix it? Well my current method works, but it is non-ideal. Currently I have to consume a shot blok or some gel about every 1.25-1.5 miles. To me this is a waste of calories and not to mention pretty expensive. I want to be able to go on a easy 5 miler and not have to worry about consuming anything. So that is why I am working on a new strategy, and will continue to work until it is better.
I have finally noticed the impact that running 50+ mpw has on my caloric intake. At first I didn't think I needed to change or add more calories. Now I realize that I do need to eat (or should I say get to eat) more calories. My weight has been a little lower the past few weeks, so hopefully I will get it back to normal by eating a bit more. Of course once I get used to eating more we are going to be tapering, so I will immediately have to switch and eat less....marathoning is a lot of work.
Last weeks training:
Tuesday - 12.48 Mile Run w/ Fartlek, 1:38:21 min, 7:52 pace
Wednesday - 5.6 Mile Easy Run, 43:05 min, 7:41 pace
Thursday - 4.68 Mile Easy Run, 38:18 min, 8:11 pace
Friday - 10.9 Mile Run w/ Intervals, 1:19:08 min, warm up, cool down, and 4 mile intervals (6:11, 5:58, 5:59, 5:58 min respective)
Sunday - 15.56 Mile Long Run, 2:03:48 min, 7:57 pace
Shoe Mileage:
Asics DS Trainer 13.1 - 347.01
Asics DS Trainer 13.2 - 135.07
Asics DS Trainer 13.3 - 66.77
Asics Gel Bandito - 78.42
