Sunday, October 12, 2008

Marine Corps Marathon: 2 weeks to go

Before the post, just wanted to share what I see outside my condo window on mornings when the sky is clear and there's just a beautiful sunrise. I'm lucky to get my unobstructed view of the lake. Just gorgeous.

Okay... seeing as the title of my last post was Recovered, I was bound to build some bad karma. After my speedy last mile to the 8 miler on Friday, I felt a little tightness in my right hamstring -- not too much pain but noticeable. Yesterday, did a 5 miler and it was stinging. Today didn't want to push things so in lieu of a 12 mile run, I did 6 miles at a slow pace. I should listened to the advice. Get to the next marathon in top shape and in top health. Going to stretch it out more, rest up more.

Last week's mileage
Tuesday: 6.2 miles
Wednesday Rest
Thursday: 8 miles
Friday: 8 miles
Saturday: 5 miles
Sunday: 6.2 miles

Total weekly: 33.5 miles (54K)
Year to date: 1954.5 miles (3145K)

So I have three key runs this week. A 8 miler with 5x800 on Tuesday, a 15 mile run on Thursday and a 11 mile run on Sunday. Because of the hamstring, I may miss the 8 miler with speedwork and instead do a short recovery run. I will do the 15 miler on Thursday or Friday but won't push the pace like I did last Friday. I want to keep this at a plus 8 minute mile run. I know I can do 7:15s, no sense in wasting effort less than two weeks to marathon day. On Sunday, I will do a semi-long run. That will be a good day to decide on what game plan I'm bringing to DC.

The schedule
Monday: Rest (though may do 3 miles recovery)
Tuesday: 8 miles w 5x800 (May skip and instead do 3 miles recovery)
Wednesday: 5 miles
Thursday: 15 miles
Friday: 4 miles
Saturday: 5 miles
Sunday: 11 miles


Arcane said...

with only 4 weeks in between, it should be all about recovery. Good plan.

Wow, you're almost at 2000 miles for the year!

Ryan said...

Beautiful view! I agree with the plan to modify the schedule. You really will not make many gains with a short time in between.

Alexandra said...

I wonder what lake you have a view off! I truly admire your dedication to your training!