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5ksandcabernets: Cowtown Marathon: My last important training run


Saturday, February 14, 2009

Cowtown Marathon: My last important training run

Today's schedule: 16 miles at marathon pace.
What it meant for me: Try to keep every mile under 8:00
What I did: 16.2 miles in 2:08:08, a pace of 7:53
My fuel for the run: A Hammer Chocolate GU and a packet of table salt at Mile 6. (I also had a cup of Gatorade with a packet of table salt 20 minutes before the run). The salt is working! The salt is working!
This is the first run of any distance longer than a half marathon where I averaged a sub-8 minute mile for the entire run. So, I guess that means I'm ready for Cowtown, right? The question that will no doubt linger in my mind for the next two is how fast should I run the marathon.
I think I'll start off doing 8:15s to 8:30s, then hit 8 to 8:15s from mile 10 until 18, then do the last 8 miles in 8;00 or better per mile.
I'll spend the next two weeks training. This week, in fact, I'll be in Austin covering the state legislature for the newspaper I work for, so that means more time to spend with my 18-month old son, Noah. I'm sure I'll have no problems looking for places to run. Can you say Town Lake?
After White Rock, I took a few weeks off and started training for Cowtown at the beginning of January. Here is a look at my 7-week schedule.
Week----------------Miles------------------Long run/time/---------------pace
12/28 to 1/3 ------41.62 miles---------14.5 miles in 2:00:54/-----8:06
1/4 to 1/10---------44.9-------------------16.16 miles in 2:13;45.....8:16
1/11 to 1/17--------41.32-----------------16 in 2:17:03.................8:33
1/18 to 1/24........51.19 ----------------20.3 in 2:52:24...............8:29
1/25 to 1/31........37.1...................13.1 in 1:36:01...............7:20 (half marathon race)
2/1 to 2/7............51.91.................20.2 in 2:56:07..............8:43
2/8 to 2/14...........46.24................16.2 in 2:08:08..............7:53
Notice how my long runs got slower and slower. I figured its because I was starting to wear down. But things have picked up since I figured out my electrolyte/cramping problem. Hope everyone has a nice Valentine's Day.



Blogger rodney said...

16 miles at sub-8. Hmmm. And I've been sick all week and haven't run at all. It just ain't fair, man. It just ain't fair.

February 14, 2009 at 12:14 PM  
Blogger Derek said...

Great times and with a training pace being 30-40 seconds slower than race pace I see a 3:30 in the cards for you.

February 14, 2009 at 12:49 PM  
Blogger Run For Life said...

Thank goodness for NaCl!

February 14, 2009 at 3:39 PM  
Blogger Victoria said...

Happy Valentine's Day! Um, and what's up with the super-speedster times? You are running like a madman lately...

February 15, 2009 at 12:06 AM  
Blogger lindsay said...

great long run! glad the salt is still doing the trick!

February 15, 2009 at 11:23 AM  
Blogger rolf said...

Hope you've licked your cramping problems with the salt packets. Great times, you're gonna rock Cowtown!

February 15, 2009 at 1:55 PM  
Blogger Burger said...

Dude - save some of that speed for Cowtown! Don't wanna wear out the tread before raceday.

That being said - impressive run my friend. I'm glad you decided to jump back into training for this marathon. I have a good feeling about it.

February 15, 2009 at 9:11 PM  
Blogger Ulyana said...

The marathon is sooooooo close!!!!! And you got back into it pretty fast!

February 16, 2009 at 9:11 PM  

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