Tuesday: 7 miles (8:35). 7 miles with 7x20s pickups. After an 8:48 mile warm-up, my body wanted to go to the 8:25-8:35 pace, which is feeling pretty good these days. I think the pickups make me want to keep running at a good pace even after the 20 seconds of fast running.
Wednesday: 13.1 miles (8:21). Plan was 2 mile warm-up, 10 x (1/2 @ 8:35 + 1/2 @ 8:20), 1 @ Cooldown. I got rolling pretty good after the warm-up and was running faster than the original plan and added an extra 1/10th mile on the cooldown to make it a 1:49:28 half marathon. This was one continuous non-stop run. No stopping after the warm-up or before the cooldown. No water, so I guess I don't need water stops on half marathons unless it is warmer than it was today, which was low 60's. 10 days to Rocket City!
Thursday: 6 miles (9:18). Legs felt a little stiff after yesterday's half marathon, but not too bad. I've been using the Normatec Leg Compression regularly and it helps on the recovery.
Friday: 6 miles (9:05). Legs feel pretty good today, a nice recovery from a half marathon race effort just 48 hours ago.
Saturday: 13.1 miles (8:51). Plan was 4 mile warmup, 3 @ 8:45, 1 @ easy, 3 @ 8:45, Cooldown. I made the cooldown 1.1 miles to make it a half marathon. Time was 1:55:49. That made it two half marathons in 72 hours with times of 1:49, 1:55.
Sunday: 3 miles (9:50). Short treadmill run from the Atlanta Residence Inn before heading to the Vikings - Falcons game.
Total Miles: 53.2. Not a big week with a marathon this next Saturday. Here is my plan for Rocket City this coming Saturday:
Miles 1-13 : Run around 8:40-8:45 pace.
Miles 14-20 : Work down to 8:30 pace.
Last 10K: Open it up and see if I can't get towards a pace of 8:10.
If all goes well, I should be able to finish between 3:45 and 3:48, which would be my 3rd fastest marathon ever. We will see how it goes.
You can see how my average pace has suddenly got quicker the last couple weeks.
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