#run dfw

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Marathon almost here

Austin Marathon is rapidly approaching.  I feel good about my prep but I am still nervous about the hills.  

As prep, I ran the the Hot Chocolate 5K as a rehearsal, trying to hold at marathon race pace while trying to stay relaxed.  I think that is exactly what I did.  I ran around 7:30 for all 3 miles and finished strong and relaxed.  

My goal fr the marathon is this.  Go out at sub-8 minute miles and try to stay upright and relaxed.  Keeping HR under 155, even on hills.  If I drop to 8-something miles, that is better than burning all my fuel.  After the first hill I will mentally reassess.  A goal is BQ pace for most of the first 20 miles, and maybe make a run at it.  B goal is 3:37 - the implied marathon time of my Dallas half.  C goal is finish intact.  

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Intervals

I am staying relatively injury-free thus far.  Can't wait for mild weather to get here.  

I am running intervals at 10k pace.  Today at a 2:3 min ratio and Friday will be at 3:3.  Getting back into the grove.  

Marathon training (officially) starts in three weeks.  

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Training thoughts

Today felt like a running routine Sunday.  its been a while since it felt like that.  

Long runs: against my inner voice, I am going to try to maintain a slow long-run pace.  Today I targeted 8:30 pace and it seemed a little too fast.  I will target 8:50 next week.  Goal: keep HR generally under or at 142.  Wednesdays I will stay at 8:30 at slowest and Friday runs will be at 7:45 or other speed play workouts.  Saturdays will be as slow as I can run them (recovery pace).  

Hamstring: Its still on my mind, but hasn't bothered me for a couple weeks now.  Oddly, the other hamstring has been a little tight on occasion as well as the hip flexors.  

BQ: project is on hold except for Fridays.  I will hope to build Wednesday runs back to that pace, but for now Wed. is intermediate long-run days.  

Hills: have to give it some thought.  For now, Tuesdays are hill days.  

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Week 10

Rested on Tuesday and had a good run on Sunday.  It was raining hard fro the long run, which I am not sure if that hurt or helped.  

Run 1: 3.5 of 3.5

Run 2: 3 of 3

Run 3: 4.5 out of 4.5

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Week 9

First real set back on Sunday.  Perhaps I was getting a little complacent.  Started strong first two timed miles (of 5) ok, then I started to slow and couldn't get my legs turning.  Could have been the heat, could have been my hang over (sort of) after my parents' Anniversary party, or it could be that I am just run down.  Taking Tuesday off this next week to rest a little.  

Run 1: 3.5 out of 3.5

Run 2: 3 for 3

Run 3: 2 for 4.5 (abandoned effort the last 0.5)

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Week 6 - 8

Due for an update.  I feel pretty good about the pace now.  I started running without music or podcasts and just focused on the repetitive beat of the metronome.  Now, even in the heat and humidity, I come in on pace with regularity.  HR started to settle down as well.  Mileage is building and I am warming to the idea of attempting pace through half marathon training.  More to come on that.  

Week 6: 2 out of 3, 3 for 3, 3.5 for 3.5

Week 7: 3 for 3, 3 for 3, 3.5 for 3.5

Week 8: 3.5 for 3.5, 3 for 3, 4 for 4

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Week 5

I finally started to build a LITTLE mileage on Sunday bumping it up a half mile.  The result: I missed on mile 3 and on the tack-on half.  HR was a little elevated too.  Weather is getting warmer, which is a struggle.  I will keep it at 4.5 miles this Sunday.  

Week 4: 

Run 1: 2 of 3

Run 2: 3 of 3

Run 3: 3 of 3, HR 149/154

Week 5: 

Run 1: 3 of 3

RUn 2: 3 of 3

Run 3: 2 of 3.5; HR 153/160

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Week 2

Week 2 I struggled in all runs to maintain pace for full 3 miles.  Week 3 off to a great start though.  

Run 1: 2 or 3

Run 2: 2 of 3

Run 3: 2 of 3