{"id":564,"date":"2008-09-22T05:03:57","date_gmt":"2008-09-22T10:03:57","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=564"},"modified":"2008-09-28T15:15:39","modified_gmt":"2008-09-28T20:15:39","slug":"marathon-training-week-16","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-16\/","title":{"rendered":"Marathon Training: Week 16"},"content":{"rendered":"\n\n\n\n
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Another week in the bag and only a few more to go.\u00a0 This was a pretty good week, the weather really warmed up which was a little surprising after last week but it still wasn’t really hot.<\/p>\n

Monday:<\/strong><\/span> <\/span>5 easy miles. <\/em>3 miles on a modified Powderhorn Loop.\u00a0 I had some intestinal problems if you know what I mean that severely interrupted the run.\u00a0 My legs felt pretty good though.\u00a0 It was a cool and gorgeous morning too.<\/p>\n

\"\"<\/a>Tuesday:<\/strong><\/span> <\/span>Yasso 800’s (8-10 miles).<\/em> Happy Anniversary! Today marked our 2nd Anniversary so I opted not to run with the training class.\u00a0 Instead I did the 800’s on my own. I did them right after work so that we were able to go out and enjoy our evening.\u00a0 It was about 80 degrees when I ran these on the track at the University of St Thomas.\u00a0 I had to dodge the football team and women’s cross-country team who were both taking up large portions of the track.\u00a0 I did just over a mile warm-up before completing 6×800.\u00a0 The plan was to do 8-10×800 but my times were dropping and I was hot, tired, and wanted to get on with the evening.\u00a0 My Garmin says that I was actually running 0.54 which is probably accurate since I had to run in lane 8, swerve around a cart into lane 6 and then back to the outside around the circle of xc runners.\u00a0 I hoped to make up the difference by cutting each of the intervals short, but guess I didn’t accomplish that! My splits were: 2:55, 3:11, 3:20, 3:23, 3:21, and 3:16.\u00a0 So I started out a little too fast! I did approximately a 400 very slow in between each interval to about the 3:00 minute mark and finished the workout with 1.5 miles back to my car.\u00a0 The run was 7.7 miles long and took 1:00:22 to finish.<\/p>\n

Wednesday:<\/strong><\/span> <\/span>5 easy miles.<\/em> I was a little tired and sore from the track workout and opted for an evening run again.\u00a0 I ran along the Midtown Greenway and kept trying to slow myself down but I ran the 5 miles in 38:23 which is 7:34 pace.\u00a0 It felt pretty good despite the temps being up at 80 again.\u00a0 The Greenway gets pretty busy at this time of day (evening rush hour) and I passed a guy who was playing his trumpet while riding his bike!<\/p>\n

Thursday:<\/strong><\/span> <\/span>Rest Day. <\/em>I successfuly rested today and actually got a massage. It had been awhile and this was my last pre-race massage.\u00a0 It felt good and my body seems to be holding up pretty well.<\/p>\n

Friday:<\/strong><\/span> <\/span>4 miles at marathon pace. <\/em>Friday and Saturday’s workouts are pretty much interchangeable as scheduling goes and since we were going out of town it seemed like a good idea to get the longer run done.\u00a0 So I ran 12 miles along a modified downtown loop.\u00a0 With the 35W bridge and related roadways opening up yesterday it meant that some of the running trails re-opened and so I was one of the first runners to run underneath the East side of the bridge.\u00a0 It is a pretty nice bridge with some green stone for decoration\/memorial(?) underneath.\u00a0 It was a very uneventful with temps in the mid-60’s. It felt really good until the sun started coming up and then it seemed to feel pretty hot. I ran 12 miles in 1:38:13, not the best showing of the season but a pretty nice easy run!<\/p>\n

Saturday: <\/strong><\/span>12 miles. <\/em>Obviously I did the 4 miles at marathon pace today! We were celebrating our anniversary in Lanseboro, MN<\/a> which is the heart of Bluff Country. I did a mile warm-up before starting the marathon pace. I ran along the Root River State Trail<\/a>, which was quite empty at the 7:00am hour.\u00a0 The temperature was probably in the mid-60’s and it was just me and the cows – chewing their cud. I ran the 4 miles in 29:34 which was 7:24 a little off marathon pace. The Garmin was acting up a bit during my warm-up saying I was running 14-min pace – I don’t think so! The overall run was 5.5 miles in 42:04.<\/p>\n

Sunday:<\/strong><\/span> <\/strong><\/span>Cross-training.<\/em> We rode our bikes along the trail and ended up doing just under 24 miles of easy cruising. We had a grand time, the leaves are just starting to change and everything – perfect!<\/p>\n

Weekly Mileage:<\/strong><\/p>\n

Running – 33.3 miles<\/p>\n

Biking – 48 miles<\/p>\n

Hal’s Tip of the Week:<\/span><\/span><\/strong><\/span> Research suggests that runners often catch a cold or the flu the final week before the marathon, or the week after <\/em>the marathon. That’s because in building to a mileage peak, they often overdo it and temporarily suppress their immune systems. Marathoners thus are more vulnerable to any viruses they might encounter. To avoid colds, try to avoid people who have them. And get plenty of rest.<\/p>\n

Week 16<\/a><\/p>\n

[tags] Hal Higdon, Marathon Training, Taper[\/tags]<\/p>\n

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