Training Week 8/27

Training for the week 8/27 to 9/2 went pretty awesome with several quality workouts. Not only did I get in a solid mid-week speed work session of 4 x 2 miles @ ~6:10 pace, but I also romped on trails and got in two long runs, one with some close-to-marathon/marathon pacing and the other a day later, and I felt strong during each.

Speaking of strong, that’s exactly how I’ve been feeling in the body since officially recovering from the Canadian Death Race. It’s been remarkable, really, how awesome I feel. Honestly can say that I haven’t felt this good in many, many years.

Hopefully this bodes well when I make an attempt at a sub-3 hour marathon at Smuttynose. Although I haven’t exactly trained for this kind of performance, I am feeling good about my chances!

Week 8/27

Mon: 4 miles, easy – road
Tues: 5.65 miles, social – road
Wed: 14.5 miles, including 4 x 2 miles @ 6:10 pace – road
Thurs: 6 miles @ Ward – trails
Fri: 6 miles, tempo – road
Sat: 21 miles, including 11 @ marathon-ish pacing – road
Sun: 16 miles, social – road

Total miles: 73 miles

Quality Workouts

Wednesday: 14.5 mile speed session including 4 x 2 mile @ ~6:10 pace in a total running time of 1:42:
o WU – ~2.5 mile jog to nearby park (19:15)
o 4 x 2 miles @ ~6:10 pace w/.5 mile recovery jog
o CD – ~2.5 mile jog-turned-tempo home (17:15)
Interval Splits:
1 – 6:11, 6:10
2 – 6:02, 6:06
3 – 6:03, 6:11 (fatigue settled in on mile 6)
4 – 6:15, 6:18
*Rocked this workout! Felt great in mind and smooth in body, though the last 2 mile interval kind of hurt. 🙂

Saturday: 21 mile long run w/Jay in 2:54:
o WU – 10 miles @ 8:00 pace or faster
o 6 miles @ 7:10 pace
o 5 miles @ 6:45 pace

Sunday: 16 mile run in 2:11 w/Clock Striders

Next Week

Goal for the coming week will be to continue with mid-week speed with a focus on longer 3-mile intervals for yet more work on running economy at faster than marathon pace. That plus a long run at week’s end.

Beer of the Week

Southern Tier Pumking – Between Southern Tier Pumking and Shipyard Smashed Pumpkin (not to be confused with Shipyard Pumpkinhead, which is NOT the same beer — don’t be fooled; you will be disappointed), it’s a toss up as to my all-time favorite Pumpkin beer. Truth is that many breweries are now making better specialties, and Pumpkin beers are following suit.

Pumking is The Great Big Pumpkin in a Bottle. Probably supped up with sugar, this beer is something I’ve been looking forward to for the last few months. The pumpkin is not overpowering. With hints of cinnamon and other goodness, the beer smells good, looks good with a deep orange color, and tastes divine. Although it is stocked with alcohol, Pumking is to be sipped because you’ll want it to last as long as possible.


2 Responses to Training Week 8/27

  1. Kevin Tilton says:

    I drank a bomber of Smashed Pumpkin Friday night. Man, did I sleep well!

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