Monday, November 13, 2017

November 6 - November 12 Training

Monday: 5 miles (10:20). The body just didn't feel like running today and it was lazy, slow.
Tuesday: 3 miles (9:30), 4.77 miles (8:23), 1 mile (9:40).  Treadmill day starting with a 3 mile warmup followed by 10 x (1:00 @ 7.6 mph + 1:00 @ 6.7 mph), 1 mile cooldown.  Felt pretty good.
Wednesday: 10 miles (9:11).  Felt great out there with temperature at 54 degrees.
Thursday: 8 miles (8:41).  I had a pop in my step right from the start with an 8:50 first mile.  That hasn't happened in a long time.  Ran faster than I should, but it was feeling easy and good.
Friday: 3 miles (9:39).  Easy run at lunch time on the Station Camp Greenway.
Saturday: 26.57 miles (10:19).  I ran the Nashville Marathon as a training run.  I ran the first 20 miles (2:57:27, pace 8:52) and then mainly walked the last 6.57 miles to the finish to complete Marathon #16.  I did drop a 7:58 on mile 20, knowing that I was going to start walking after that point.  Solid long run 4 weeks before Rocket City Marathon.
Sunday: 5 miles (9:34), 4 miles (9:50).  I ended up adding a second run today to reach 70 miles for the week.  I'm not feeling very much marathon soreness, which is good.

Total Miles: 70.45 miles.  A solid week of training with a marathon to get over 70 miles for the week. Weather is starting to be very good for running.  Hopefully I can make some fitness gains the next few weeks and target a good race at the Rocket City Marathon in early December.

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