Run Life

AM: Race morning in wichita was really nice with about 49 degrees with some wind at the start. Went out fairly hard around 5:10 pace with Ceja and I taking the lead and a lot of the headwind work. Once we got into the neighborhoods for miles 5-8 or so I fell off a bit. Still maintained around the 5:12-5:15 range. Finished in 5th with 1:08:40 which I was fairly pleased with figuring I never felt like I died nor, did I feel too taxed. Considering I had a 101 week leading up to the race plus a 7-8 weeks of around 110+. Pretty excited to see where I am at in the next two weeks. Need to focus on a solid 10 day taper with a diet to get me close to the low 150s. 

PM: Met up with jason on the river to run imbetween school and pm clinic. Got in a solid 11 miles for recovery after the race yesterday. nice mist and rain to cool down the air temps for the fall. 

AM: 8 miles this morning with the dog. Wanted 10 this morning, but a little slow getting out of the bed. WIll run another 6-7 tonight with some 200s for turnover. Just need to keep reminding myself that I am about to start taper/rest mode

PM: 7 more with katie and matthew. 2 mile warm up to the rankin track. We alternated 400s as one would run the other would watch matthew on the blanket. 200m at 31-33s with the other 200m at a float pace which still ended up being around 71-73 sec for the 400m. Nice little shakeout in preparation for thursday morning workout, about 10 days out from race day.

AM: 10 miles with half with katie and matthew. Too cold for matthew this morning, so he wasnt happy and had to head back. Did the other half with jax. Nice cool morning for a run. Low to mid 40s. Havent ran in that kind of temp in awhile.

PM: 5 miles easy after long day of school stuff. Workout tomorrow morning then beginning the single days more often.

AM: Met up with Scott at Dolese park for a 4 mile tempo and then 4x400s at 65ish. Ran the tempo in around 20:04 for the 4 miles, Scott was cruzing about a minute ahead at 4:45 pace. Went out really hard and I was pretty beat up from then on. Didnt feel like I fully recovered legs wise from the half on Sunday, but was still pretty pleased with the workout. Did 4x400s at the HS track by the park at 65-66, with 400m recovery. 3 WU and 3 CD

PM: too tired to get up this morning for a dark morning run. Nice easy 10 miler after school, didnt really want to do it, but needed to spin the legs after yesterday. Got Katies half marathon tomorrow  I will be helping her out with. Weather should be really nice. Hoping to get her under 1:30. Probably get the miles to round off the hundo.

AM: Ran the first four miles with Ian at around 6:20 mile pace, first part of course was a lot hillier then expected. One guy got out in front and probably was 20-30secs per mile faster. The initial plan was to run and pace katie to a sub 1:30 half, but matthew got sick last night and she opted out of the race. So my plan was to run with Ian for the first part of the race then turn it into a progressive run to about MP. Started up the pace on the flat part of the course, weather was IDEAL 35 at the start with NO wind. Weather you dream about for a marathon, if we could only get this next weekend in DC. for the run my splits were 6:12, 6:29, 6:19, 5:54, 5:37, 5:38, 5:35, 5:46, 5:26, 5:25, 5:40, 5:28, 5:38 for about 5:45 average on a 13.33 watch split. Stomach issues did occur, probably from the pizza I had last night. Anyways pleased with the effort and the workout for a week out from goal race. Now time to rest up this week and write a paper.