Marathon Training Week 22 of 23

Week twenty two was a little funny. My body got so used to running so much, and now I've had so much rest and recovery, one of the hardest things is not to run too fast. I actually have to *work* not to run too fast (which, for me, is around 8:45 or so -- instead of my usual 9:45-ish)!

I have my sights set on my next two races. First, the Shellburg Falls Train Run. Then, I'm going to go for the Cascade Half Marathon again, and this time, see if I can break the 2:00 mark. Last year I hit 2:02, and would have made the 2:00 mark but sort of bonked in the last 2-3 miles. You can see that race here. Seriously -- look at my splits -- I was *so* close, until those last few miles. But now I'm another year stronger and another year better-trained, and I'm hoping to be better at following the training program this time. It's a bit abbreviated since I will only have 11 weeks instead of a full 16, but we'll see! This time it will include some track work, and I'll be doing some core work as well on my cross-training days.

Here's the boring stuff:

Week 22 totals:
Running Distance: 13.45 mi
Running Time: 02:19:46 h:m:s
Avg Speed: 5.8 mph
Max Speed: 14.1 mph
Avg HR: 147 bpm
Max HR: 177 bpm
Calories burned: 1,710

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 22's "long" run of 4 miles.

Sum totals so far:
Running Distance: 511.69 mi -- I broke 500 miles!
Running Time: 88:51:02 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 66,756

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi
August: 102.53 mi
September: 120.72
October: 65.63 (1st thru 16th)

Previous week's totals:
Week 21 totals:
Running Distance: 30.23 mi
Running Time: 05:08:57 h:m:s
Avg Speed: 5.9 mph
Max Speed: 10.2 mph
Avg HR: 152 bpm
Max HR: 173 bpm
Calories burned: 3,950

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the link to week 21's "long" run of 3 miles.

~ Keith