The previous week's injuries were runnable this week, and am left with just some dull pain at times on the top of my right foot. Continue to ice and monitor.
Pretty good week overall- a bit of a step down in mileage to the mid to high 70s. Which is a testament to the volume and training that I am doing that such a high number would be a step back or cut back. But as I get within 6 weeks of the Big Day, I'm thinking I should be less focused on mileage totals, and more focused on staying healthy and sharp, and putting myself in the best possible position to get there in one piece
Had a great workout during the week, which reinforced the idea that I can go sub3. Perhaps not at this specific race in Boston; but I know I have what it takes to do it somewhere, sometime.
Great run up at Umstead with some members and friends in the Wilmington Road Runners. Invaluable firsthand advice about Boston, and some excellent hill work spread out over the course of a 20 mile run.
Best thought while running this week- sometimes we have to run tens, hundreds, thousands of miles to get to the magic. Or don't leave until the miracle happens. Hmm, sounded better a few days ago! Oh well, run on my friends.
On to week 13, and the final third of the training plan.
Week # 12 (2/26/18- 3/4/18)
Total miles= 76.7
Monday: Rest/ recovery. First day off in 15 days.
Tuesday: 9.49 miles. Easier paced miles in Carolina Beach State park and last few after dark on roads. 2+ miles back and forth on hills by Yellow blaze and Sugarloaf. Run time- 1:30:29 (8:29 pace)
Wednesday: 15 miles. WO2. 3 + 8M + 3T + 1. Roads mostly to Fort Fisher and back in dark and some rain. Really pushed hard and steady, and felt good about the results. Getting more comfortable at the 6:40s pace. Hammered last mile to see what I had in the tank. All splits: 7:44, 7:03, 6:59, 6:42, 6:42, 6:40, 6:33, 6:45, 6:30, 6:39, 6:39, 6:34, 6:09, 8:05, 8:09. Tweaked parameters of WO a bit. Run time 1:43:49 (6:55 pace)
Thursday: 8.72 miles. CBSP til dark + CB roads. 2 miles of easy running on hill. Overall felt ok from the WO. Run time- 1:17:10 (8:51 pace)
Friday: 9 miles. CBSP + CB. Blasted 10 x yellow blaze hill. Felt pretty good, tough bursts of running. Run time- 1:15:53 (8:25 pace)
Saturday: 14.46 miles. Almost all off road, and mainly in CBSP. Very enjoyable run, as the miles just seemed to float on by. Hence the magic coming. One of those days when I felt like all the hard work was coming together into some transcendent bliss. I'll take it, no matter how transitory it may prove to be. Goal was to run for 2 hours, mix things up a bit. Run time- 2:00:04 (8:18 pace)
Sunday: 20 miles. Umstead. Ran with Brenda, Leslie, Kiera mostly. Colin, Heather, Rhonda. Brian, and Patrick. Awesome group run from hotel and back. 17 miles off road, and plenty of tough, challenging hills. Great Boston training run, and conversations about training and the race itself. Run time- 2:49:09 (8:26 pace)
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