(2012 Mileage: 211)
M: 5miles/ 5miles
T: 12miles with 4mile Tempo(21:17/5;19avg)/ 3.5miles
*Tempo Splits: 5:22-5:22-5:15-5:17
W: 6miles/ 6miles
T: 11.5miles with "Aussie Quarters"/ 3miles
*Aussie Splits: (45) 75 (46) 75 (46) 75 (45) 76 (45) 76 (45) 74 (45) 75 (45) 74
F: 10miles (snow covered streets)/ 5miles
S: 10miles snow covered road/blvd path
S: 24miles (2:36.53/6:33)
*Time on feet run with goal to be roughly 60seconds slower then marathon pace
Recap: Very happy with the week. Felt like a bounce back from a not so solid last week. I was able to hit a couple faster paced workouts in a good solid range while getting in for me about as many miles as I ever plan these days. The long run felt strong and mentally not that bad to be on my feet longer then I plan to race the marathon in 35days. Just need to stay focused and keep dreaming that breakthroughs will happen. I felt inspired watching the "elites" race in the 2012 Trials yesterday and it carried over into today with the long run being a lot of fun.
I remember the last time I had a race coming up where I felt like it was time to make the breakthrough happen and not just wait for it, I went out and ran a half marathon PR of 1:07.48 in Austin, Texas. I want to make the marathon breakthrough happen in 35 days!
Aussie Quarters: I get asked about these all the time now. It is a workout stolen from Rob de Castella (google for more information). It is one he did year around. I want to point out that it is not a "hard 400s" workout but one that with the fast floats makes you really concentrate to stay on your pace goals. In marathon training my goal each time for the workout is the 400s at current 5K fitness (74-75) and the floats in the (42-45 range) so basically "recovering" at 5:28-6:00 pace for only 200m.