Philly Marathon Training, Week 16

Monday, November 3rd:

Rest.

Tuesday, November 4th:

6:30pm, 58 degrees, 50%, 0-5mph.  Hialeah-Kilmer Loop.  Asics Kayano 19.

7mi (55:38) (7:57/mi)

Smoothest easy run in a long while.  Truly felt silky tonight.  Every mile was within 8:06-7:50/mi without even trying.

Wednesday, November 5th:

6:15pm, 57 degrees, 50%, 0-5mph.  Neighborhood Loop.  Asics DS Trainer 18.

11mi (1:17:09): including 6x1mi (6:06/avg) w/.25mi recovery jogs (2:04/avg)
Splits: 6:08 06 07 07 07 02

Another smooth night of running.  Felt a bit heavy on the warmup, but I obviously fell into a good rhythm during the intervals, knocking off 6:06-:08s like clockwork.  Upped the effort ever so slightly on the last one, but certainly not to the point of exhaustion.  Had plenty left at the end.  I am starting to feel like everything is coming back around as it did before the Philly Half in September.  I can only now hope for ideal weather to allow for a fast time.

Thursday, November 6th:

6:25pm, Treadmill, 1.0% incline.  Asics Kayano 19.

7mi (58:28) (8:21/mi)

Very easy progression from 6.8-7.5mph.  Enjoyable, leisurely pace.

Friday, November 7th:

5:20am, 44 degrees, 83%, 0-10mph.  Moorestown.  Adidas Glide 6 Boost.

10mi (1:18:44) (7:52/mi)

Great group run this morning that at times included JP, Rosie, Steve, Tom, and Rich.  Did a couple strides beforehand which really helped loosen things up.  Last 3-4 miles were in the low 7:30s.  Felt like a million bucks.

Saturday, November 8th:

6:00am, 35-37 degrees, 70-65%, 0-5mph.  Second half of the Philly Marathon course.  Asics DS Trainer 18.

16mi (1:51:35): including 2.5E, strides, 10mi MP tempo (6:25/avg), 3E
Splits: 6:37 32 27 22 22 18 23 22 22 22

Absolutely picture perfect run!  The weather was perfect, the pace was perfect, the effort was perfect - everything seemed to just fall into place beautifully.  I intentionally eased into the pace the first three miles, which took some extra negotiating due to some funky Garmin issues around Falls Bridge.  However, once I got into Manayunk, I used the downhills well to settle into the right tempo not expending too much effort going down or back up.  Then when I got back to Kelly Drive for the last 4mi on mostly flat terrain it was just a matter of cruise control.  My strongest miles were the last couple.  I felt how I should have felt at the halfway point of a marathon - still in total control.  I can only hope that everything comes together just as nicely on race day - if so, today was a great preview!

Sunday, November 9th:

6:15am, 42 degrees, 82%, calm.  Maple Ave out-and-back.  Adidas Glide 6 Boost.

9.5mi (1:14:49) (7:53/mi)

Another run where I felt smooth as silk.  Easy progression from 8:30-7:30/mi.  Really felt solid the last 4mi, rolling over Heller's Hill and Eichel's Hill.  Seems like I can't do any wrong right now.  Everything falling into place.

Weekly Total: 60.5 miles

Two weeks to go!  I am getting more and more confident the closer the race gets.  Really feeling strong right now.