It's crazy to think that I'm already one week away until my final marathon for the 2011 year. I was hoping that I would not have to run another marathon after my failed attempt in Rotterdam, but I was simply unable to get under 1:05. Not yet, I guess. I'm very excited to be going back to the California International Marathon. I had such a good experience here in 2009 that it only seems right to come back here to accomplish this goal I've put forth since I saw Ryan Hall cross the finish line in the 2007 US Marathon Olympic Trials.
The goal next Sunday, December 4th, from Folsom to Sacramento is to average 5:18 miles for 26+ miles. One advantage I have is that I know the course layout pretty well and it does have a net downhill. Even with the net downhill, the course is challenging with constant undulating country roads from start to finish. That has been one aspect of my training that I have incorporated for my preparation into CIM. The majority of my tempo, steady state and progression runs have all been on courses in Colorado Springs where I'm constantly running uphill or running downhill. Hopefully I'll see the benefits this coming Sunday.Monday, 10/24 – 12 ½ miles recovery
Tuesday, 10/25 – 4 mile w/up, 7 x 1 mile @ 4:56 avg. w/ 1 lap recovery jog, 2 mile cool down. 40 minutes easy in the evening
Wednesday, 10/26 – 11 mile recovery run in the morning, 7 miles in the evening.
Thursday, 10/27 - 13 miles easy, no PM run.
Friday, 10/28 – 3 mile w/up, http://connect.garmin.com/activity/124888027. followed by 15 x 1 minute hard, 1 minute easy, 3 mile cool down
Saturday, 10/29 – 13 miles easy in the AM. 5 miles easy in the PM.
Week Mileage: 124 miles
Sunday, 10/30 – 21 mile progression run in 2:05:43
Monday, 10/31 – 13 ½ miles recovery in 1:30:40
Tuesday, 11/1 – 4 mile warm up + strides, 3 x 1 mile repeats in 5:00, 4:59, 5:01 (Windy, didn’t feel good, tired) did a very long and slow 4 mile cool down jog
Wednesday, 11/2 – 14 miles on the treadmill (snow), 4 ½ miles outside in the elements
Thursday, 11/3 – 4 mile warm up, 1 mile hard in 4:47, 20 x 1 minute hard, 1 minute easy, 1 mile hard in 4:53, 3 mile cool down
Friday, 11/4 – 12 ½ miles recovery
Monday, 11/7 – 13 ½ mile recovery run
Tuesday, 11/8 – 11 miles easy starting out, but progressively increasing the pace
Wednesday, 11/9 – 4 mile w/ up + 200m pick-ups, 4 x 1 mile repeats @ 4:49 avg. (4:49, 4:51, 4:50, 4:47), 2 mile cool down
Thursday, 11/10 – Traveled to Santa Barbara, California – ran a little over 8 miles in 1 hour
Friday, 11/11 – 5 miles easy + strides in the morning, followed by 3 mile shakeout run in the evening
Saturday, 11/12 – 2 mile w/up. Ran the Santa Barbara International Half Marathon in 1:07:24 (3rd place).
Week Mileage: 91 miles
Sunday, 11/13 - 40 minutes easy
Monday, 11/14 - 25k progression run in 1:42:09
Tuesday, 11/15 - Ran 6 miles in the morning for the Fort Carson Change of Command Division Run. 20 kilometers in the evening in 1:32:02.
Wednesday, 11/16 - (Treadmill) 3 mile w/up, 8 x 1 mile repeats @ 5:02 avg. 2 mile cool down
Thursday, 11/17 - 72 minutes on the treadmill in the morning. 5 1/2 miles easy in the evening.
Friday, 11/18 - 90 minutes easy
Saturday, 11/19 - 20 mile endurance run in 1:58:35 (very windy)
Sunday, 11/20 - 20 miles easy in 2:09:21
Monday, 11/21 - 65 minutes easy
Tuesday, 11/22 - Treadmill workout - 2 mile w/up, 17 x 1 minute hard 1 minute easy, followed by 5 x 2 minutes hard, 1 minute easy. (12.5 miles total in 1:20:35)
Wednesday, 11/23 - 70 minutes easyThursday, 11/24 - 3 mile w/up, 5k Turkey trot in 15:35 @ 7,000 ft. elevation, 5 miles cool down
Friday, 11/25 - 85 minutes easy on the monument valley trail
Saturday, 11/26 - 5 miles easy, 5 miles at marathon tempo (5:12, 5:14, 5:11, 5:17, 5:10) 2 mile cool down
Weekly Mileage: 86 miles
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Regardless of my performance this coming Sunday, this will probably be one of my last marathons for a while. If I do make the 2012 Marathon Olympic Trials, then of course I will be traveling to Houston to run the trials, but after that I will be focusing on primarily the 5k and 10k. Other than the US 25k Championships and the occasional half marathon, I won't be running in many races over 10 miles, at least until I start my preparations for 2016.
There's no doubt, summer is gone and winter is here or quickly approaching. It's hard to believe that after a summer full of hard training, I'm down to a 3 x 1 mile repeat maintenance workout before my marathon. As a tribute to the summer season and the hard work and sweat that we've all put in during that time, here's an inspiring August mix by DJ Steve Porter:
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