Nov. 2 — Nov. 8. 14th week of 18-week marathon program.
Program Menu: 96-103k. Actual Run: 84.3k (53 mi.)
Zero k Monday but good runs on Friday and Saturday.
PM: 14k with 5 x 600m strides.
Legs sore last week and did a hard run last Saturday, so decided to take Ryan Hall's advice (pre-New York video) and get enough recovery. It was good advice, but for racing strategy I guess I'll look to Meb for advice.
AR: 23k@5:08 (5:22/4:54)
Legs stiff going out, also into cold wind. Coming back quads were a bit stiff and then sore.
PM: 10k with 6 x 100m strides
AR: 12k. 8k@5:57 (4:30), 4k@6:10 (7:30)
Easy pace, felt ok.
PM: 14-21k with 8-15k @ race effort
AR: 14.3k with 10k hard effort in 39:25.
Did not feel motivated to run really fast. Also have trouble running fast in dusk/dark. Felt good, though.
Shoes: 192g light racers
AR: 27k@4:57 (5:05/4:49)
Felt fairly good. Legs not tired despite yesterday. Last 5k legs getting sore, but also felt strong (a bit strange, but a good feeling). Got in a zone and ran in well (last 2k 4:42 and 4:40).
Fastest long run (continuous) so far, and after a hard 10k!
Temp/humidity: 18C/64F, 65%
14 hours ago