Last 20 miler with three weeks to go!
CIM and Eugene had the last 20 at 2 weeks out..but travel constrains me next week and frankly I don't think it matters *that* much.
From now on I'm shifting focus to more hills and more marathon pace running (time to mimic race day more and more).
An easy recovery run...SC Half still present in the legs:
Later that day that ham did feel tweaked and I was a bit worried I would need to ease off. I was not limping but was almost at that point which concerned me.
I did a lot of rolling, and hand trigger massage, went for a walk, soaked in hot tub and by the next morning it was pretty much gone...I hoped.
Feeling much better now and really need to do well on my last 20 miler on Sunday. Sooo, I decided to NOT do back to back weekend runs as it's just too much this time after my race. I also really want to have a strong final long run for my piece of mind.
Friday more hills, this time with a bunch of miles at MP:
This run was super efficient at 1.58: i.e. an 8:55 pace with hills and still only 127.3 bpm HR....good to see I have bounced back after a pretty hard race (for me). I worried a bit I would be losing something or getting injured and have to knock off a lot before Tacoma by racing hard but it looks ok now. (knock wood).
Saturday was a nice rest day. Tomorrow, Sunday, I do a final 20+ miles. I plan to do the first 16 at 9:20 or so and then accelerate to 8:45 for 4 to 6 miles. Doing my long runs back to back has been probably good training, but the are so hard I'm forced to go slowly. That's ok...I'm much stronger, but I like to run the last long run as a fast finish for confidence on race day.
We'll see how that goes...
Sunday morning started at 47F and the run ended at 60F..Bright clear sun.
Then I tried to gradually step up the pace for the next 12 miles, then hitting MP for the last 5. I had some rough work on the baylands trails but did speed up for the last 5..feeling really good until the last mile where I had to work at it. (my efficiency took a bit of a nose-dive in the last two miles.) Not totally happy with this run but it will have to do.
I have done 25 long runs between 19 and 22 miles since I started running. This run was the sixth most efficient.
I wore the Kinvara 3s. I'm weaned over to them now completely..most of the heavy training is behind me... and will be using them for all my runs except recoveries. I have one more week of tuning and then the 2 week taper.
Three weeks to Tacoma!