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Big Weekend

It is amazing while you are training that you have days when you feel good and your numbers show it. You have other days where you may not feel as strong, but the numbers still look positive. Of course the opposite of each of the above will also occur. You will feel weak and the numbers will show it or you may feel fine but end up running slow…..

Anyway, this weekend was the next step forward in my Boston Marathon training plan. I scheduled myself for my 20 mile Boston preview run on Saturday and an 8 mile marathon pace run (out of 12 miles) on Sunday. This combination was attempted 3 weeks ago. You can click here to read about the Boston Preview run from 3 weeks ago.

3 weeks ago Jeff and Karl ran the middle miles with me on a beautiful (as in not windy) morning and I completed the 20 miles in 2:51:19.  Yesterday the weather was not so cooperative. Chuck did me the favor of meeting me at Jamba Juice (where I left my car) and driving me up to the aqueduct. We intended to run the first 5 miles together. We headed off to the east and had a very easy 2.5 miles. They were easy because the wind was at our backs and because we took it at a very easy pace. When we turned around I realized that I would have to hoof it a bit to get back to 60th by 7 am.  Karl and Jeff were supposed to be meeting me there. Unfortunately, when we turned we experience the full force of 15 – 20 mph headwinds! I pushed it a bit while Chuck maintained the same effort. I made it back just in time to meet Karl.  (and Clay who was on his way to his trail run.)  After a quick potty break, still no Jeff, Karl and I headed off to the east again.  Before long we met Jeff and Matthew Bierowicz. They had started at Jeff’s house and were presumably late due to fighting the headwind. The four of us enjoyed each others company and the push of the tailwind all the way to Highland. I had to keep an eye on the splits and reign everyone back a bit, however, as all three of these guys are capable of running way faster than me!

Behind Highland Jeff and Matthew split off to get refreshments from Jeff’s house, but they promised to catch us. They never did. Karl and I continued up my set of Newton Hills running through the Rancho Vista area. This time the hills were much harder due to the wind. Not only did we face the wind going uphill, but the inbetween sections on Rancho Vista Blvd and Bolz Ranch Road were into the wind. If you look at the splits for miles 12-15 below, however, we were able to maintain a decent pace through this section. At N8 and Rancho Vista Karl went right and headed home. I went left and ran 5 lonely but quick miles back to my car at Jamba Juice. My total time for the 20 miles was 2:50:30. This was 49 seconds quicker than three weeks ago!

Here are my splits for yesterday’s 20 miler:

Mile # 1 2 3 4 5 6 7 8 9 10
Split 9:37 8:44 9:10 8:50 8:46 8:16 8:12 8:22 8:27 8:10
11 12 13 14 15 16 17 18 19 20
8:24 8:46 8:41 8:46 8:19 8:02 8:24 8:40 8:10 8:34

When I got home, I assisted my wife who was throwing a bridle shower for our daughter. The day was pretty busy and I never got around to posting…..

Today, I headed over to the aqueduct at Ave S to try some marathon pace miles. When I attempted this three weeks ago it did not go well. I felt weak and light headed and I bagged the run after five slow miles. To make sure that I was ready for 8 marathon pace miles this morning, I got up early, had some lemonade, and ran two miles easy before running with anyone else!  Today’s group included Chuck, Lance, Joel and I. Joel had intended to run the early two miles with me but he went to the wrong location before making his way to Ave S. So, I ran out and back for a mile, then I did it again. Joel met me in the middle of the second mile just after I turned around.

At 7 the four of us started out and ran 2 easy miles together. Than Joel and I accelerated up to my marathon goal pace of 7:30. Actually, for the most part we kept hitting splits that were a bit faster! The total for the 12 miles was 1:33:32 which is a 7:47 average pace.  I almost averaged my marathon pace for all 12 miles when I was only trying to average it for the last 8! So, I am VERY pleased with the way my weekend has gone! 32 miles in two days to complete 60 for the week! The last mile of the 60 was run at a 7:21 pace! Woo Hoo!

Here are the splits for today’s 12 mile marathon pace run:

Mile # 1 2 3 4 5 6 7 8 9 10 11 12
Split 9:00 8:30 8:31 8:18 7:34 7:25 7:24 7:17 7:21 7:27 7:23 7:21

One final word: I failed to post that I also ran with the Hillview kids on Friday. We did the Boulders Bluff loop. I took it easy.

3 replies »

  1. Great job! Your splits for the 8 mile marathon pace portion of the workout are very impressive. Especially concidering you ran a tough 20 miler yesterday.

  2. Great job Dale! I am glad to hear you had a good weekend. I have been resting a sore left foot I hurt on a trail a few weeks ago so I have cut down the miles until next weekend. Should see you out there sometime soon. Keep up the good work.

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February 2012


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