Wednesday, October 26, 2011
Curtis at Two Weeks Out: Hard Work is Done
2 Weeks Out: Hay is in the Barn
Bobby Curtis on October 26, 2011, 12:51pm FloTrack.org
Hay is in the Barn
Well, all the hard work is done. My final big week of training in Mammoth Lakes went smoothly. For the week I hit a mildly impressive 110 miles with two 20+ days. Now I guess is the time to rest up, and focus on all the small details that can make or break a marathon on race day. I’m confident in my fueling strategy, carbohydrate loading plan and pacing expectations; however, I’m unsure of my facial hair choice or if I’ll go with sunglasses or without…good thing I have a few days!
Monday: 7500ft. 9 miles AM run at around 6:30 pace, 6 miles in the PM run at 7:00 pace
Tuesday: 7300ft. 23.75 miles in the AM. Started off at 6:20 pace and worked my way into a tad under 6 minutes the last 5 miles. Last pure long run of the cycle, yay!
Wednesday: 7300ft. 7 miles in the AM at 7:00 pace, 5 miles in the PM at 7:00 pace
Thursday: 7300ft. 7 miles in the AM at 7:00 pace, 6 miles in the PM at 7:00 pace
Friday: 7200ft. 10x400 in the off 90 seconds in the AM. I ran these reps on Green Church Rd. Slightly downhill reps were 61-63, slightly uphill reps were 63-64, warm up/down. 7 miles PM very slow.
Saturday: 7200ft. Easy 9 miles in the AM run at 6:40 pace
Sunday: 7300 ft. 3 mile warm up. 18 mile fartlek, worked like this…2 miles easy (6:30 pace) straight into 14 miles of continuously repeating 4 minutes at marathon pace (5:00 pace) 5 minutes easy (6:30 pace) 2 minutes at half marathon pace (4:45 pace) 5 minutes easy (6:30 pace) 1 minute at 10k pace (4:20 pace) 5 minutes easy (6:30 pace). Finished with two miles easy (6:30 pace). Total time 1:40:54. HR and splits:
Mile Splits: 6:00, 5:55, 5:12, 5:18, 5:34, 5:28, 5;07, 5:23, 5:38, 5:26, 5:13, 5:32, 5:31, 5:41, 6:03, 5:25, 5:56, 6:25