Wednesday, October 29, 2008

Taper Workout and Race Plan

This morning I ran my last workout before the marathon, which included a simulation of the first five miles of the race, ten minutes of jogging, then 3x1000 on five minutes. I started a short, two day carbohydrate depletion phase yesterday morning, so I was a bit leery of attempting a confidence-building workout like this with a less than full tank. All in all the workout went well, though the first mile out the door on an uphill at close to race pace was a little tricky. If it's hard not to overdo it while just imagining the race and running at home, I'm sure being in the throngs of people on the Verrazano-Narrows bridge will be even more difficult. I ended up running 6:09, 5:55, 5:56, 5:56 and 5:53 for the effort, and I definitely felt more relaxed during the last two miles than I did for the first three. Finding the heart rate at 157 for the last mile seemed like a good sign.

After the simulation I jogged up to the track at the nearby junior high and broke into the first 1000 straightaway. Mystery Coach was looking for 3:10-3:20, which he noted as a hard, 4-5 mile race effort. I tried to lock in on the first repeat, but the legs were a little rusty after jogging easily up to the track. I was a little bummed to read 3:21 for the first result, but I wasn't interested in pushing the effort any harder. The 1:40 rest interval really seemed to help, so the same effort netted me 3:13 for the second rep, and the heart rate was back to 120 at 80 seconds into the rest interval. The last repeat felt about the same as the second one, so the 3:14 wasn't too surprising. I definitely felt good jogging home, knowing all the preparation for NYC was finally in the bag.

I'm planning on an easy jog and a joyful return to carbohydrates tomorrow. I don't seem to take to this depletion thing too well, or at least my brain doesn't. This morning after the workout I managed to leave the burner on after cooking my eggs and then proceeded to freak out after "losing" my NYC marathon info booklet and bib card. Thankfully Kiera kept me from burning the house down, and by the time I arrived at work she had also emailed after finding my NYC documents.

Friday morning I'm on a plane at 7am with my pal Lucas, who is running his first marathon. We have an apartment rented in Manhattan where we'll meet up with Catlow, Jason, Toby an his wife Jen, who are all traveling to NYC from Tucson. Jason is running his first marathon as well, though with his fast times at shorter distances he's earned a clean, "sub-elite" space on the front of the orange starting line. Toby managed a blue, "professional" start with his previous 2h37m marathon, and Lucas and I will leave from corral A on the orange starting line.

As far as a race plan goes, I have every intention of running a personal best, and if things go my way I'll try to squeeze under 2h35m. The training has gone very well, I haven't gotten sick in the past few weeks, and I have no complaints of soreness or any injury. Yes folks, I'm saying I have absolutely no excuses. Mystery Coach put together a plan that's made me feel more fit than I've ever been, and for the most part I've been smart enough not to overdo it. While it's true that the stresses and effects of travel, accommodations and weather can't be predicted, I'm heading to the city with high expectations and with great friends, so I anticipate a great weekend.

Instead of just trying to hit 5:55 for each mile, I'm hoping to ease into the race for the first 5-8K, and I'll try to mind what I've been learning from this spreadsheet as far as adjusted splits for the ups and downs on the route. If you look at the pacing tab in the excel file it even gives you the option of choosing how fast you get up to speed and how much you anticipate fading at the end. Pretty cool, though I'm only using it as a guideline. Mostly I'm noting the noticeably slow and fast splits in hopes of keeping an even effort throughout the race. In the past I've been a bit of a pace monkey, which has meant braking and giving up free speed on downhills while working too hard to stay on pace during the uphills. With the undulations in mind ahead of time, I hope to stay under the red-line a bit further into the race than usual.

For nutrition, the strategy calls for a gel 15 minutes before the start, then gels at mile 7, 12, 17 and 21. I'll take on sports-drink and water in about even amounts, and I'll stick to my usual strategy of hitting most of the aid stations but only drinking small amounts at each in an effort to aid digestion and absorption.

Having a real kitchen while in NYC should help me with getting the complex carbohydrates I'm used to on Saturday, which is something I've had trouble with when traveling to marathons in the past. I do hope to meet up with blogging minimalist and media personality Ian for a meal on Friday night. We'll also be in the same corral for the start on Sunday. I know Duncan will be covering the race, so I'm hoping to catch up with him too if he can tear himself away from Catherine The Great.

The biggest problem I see for race morning is the ungodly long period of time between our 5am bus departure from the library in Manhattan and the 9:40 starting time. I usually like to eat a decent breakfast about three hours before racing, but the long ride and longer wait will most likely throw me off. Still, I'll make do.

For anyone interested in tracking me, my bib is 2054. In the U.S.A., NBC has a one hour recap of the race on at 3pm eastern on Sunday following the race. Lots of info on the race is available here.

I'll try to check in again before the race. In the meantime, many thanks to my family for their love and support, to Mystery Coach for his excellent advice, planning and counsel, and to all of you for reading.

9.25 miles, 5 mile marathon simulation in 6:09, 5:55, 5:56, 5:56 and 5:53, finishing HR of 157, then 3x1000 on 5 minutes in 3:21, 3:13, 3:14 (max HR 168)
Sleep: 7.5h 8/10
Legs: 8/10
Weather: Perfect again

Tuesday, October 28, 2008

Garmin for Sale

After having some problems with sweat and the touch-bezel on the new Garmin Forerunner 405 Kiera gave me, I sent it back to the company for a warranty replacement. During the time it's been gone I've gone back to my trusty 205, and since I'm fine with the old one I'm offering up the brand new 405 Garmin sent me back up for sale to my blogging pals before abandoning it on Ebay. This has the heart rate monitor, the ANT+sport stick for wireless transmission to a computer, and everything else it comes with. Shoot me an email if you are interested in buying mine for $270 instead of paying $350 for a new one.

The runs have been going well, and I'm finding it hard to keep the paces moderate with the reduction in volume. I'm leaving for NYC on Friday, and aside from a taper workout either tomorrow or Thursday it's all easy running. Here's how last week went down:

Mo: 8
Tu: 9
We: 13
Th: 10.5, Alternating mile at 6:00 pace, 1/2 mile at 5:30 pace X5
Fr: 8
Sa: 8
Su: 12
Total: 68 in 7 sessions

8 miles, 54m, 6:45 pace, feeling great
Sleep: 7h 7/10
Legs: 8/10

7 miles, 47m, 6:45 pace, w/2x800 at MP
Sleep: 7.5h 8/10
Legs: 8/10

12 miles, 1h25m, 7:08 pace, slow and easy with the group
Sleep: 6h 6/10
Legs: 7/10
Weather: 75 and sunny

Friday, October 24, 2008


I've had trouble finding the time to post, but for the most part I've just been trying to stay out of trouble on the runs during the taper. The legs seem to be coming back from the Saturday-Sunday efforts, and my one workout this week of a 1600m at 6 minute pace followed by an 800m surge down to 5:30 pace X 5 went down fine (details below on 10/23). Miles 2 and 3 were a bit fast, but I hope I came to my senses soon enough by backing off for the rest of the workout. It was hard to slow back down to 6 minute pace for the 1600's after working down to 5:30 pace on the 800's.

More shorter runs to follow...

8 miles, 56m, 7:01 pace
Sleep: 7h 8/10
Legs: 8/10

10.25 miles, 1h01m, 1600 at 6:00 pace followed by 800 surge down to 5:30 pace x 5 in: 5:57, 2:48, 5:48, 2:44, 5:46, 2:50, 5:56, 2:49, 5:57, 2:44
Resting HR: 40
Sleep: 7h 8/10

13 miles, 1h29m, 6:55 pace
Sleep: 6.5h 7/10
Legs: 7/10

Tuesday, October 21, 2008


Why do Ryan Adams and the Cardinals want to ruin my marathon? I loved hearing this tune when Kiera and I saw earlier this year when they came to Tucson:

Now they're playing on Halloween at the Apollo in NYC, which is coincidentally the same day I'll get there (the marathon is 11/2). Between the $40 for tix, a few expensive cab-rides and the resulting short night of sleep, I'm wisely passing. But damn, listen to those harmonies!

9 miles, 1h02m, 6:57 pace
Resting HR: 40
Sleep: 7h, 8/10
Legs: 8/10 Had to force myself to keep slowing down
Weather: Yes

8 miles, 58m, 7:08 pace
Sleep: 7h 8/10
Legs: 7/10 Just a bit stiff
Weather: Oh man, it's just perfect

The legs are feeling quite good, and Sunday afternoon found me with more energy than usual. Still, I'm really trying to start out the week with caution and recovery in mind, since this is the time for the brain to start fooling the legs into working too hard.

Sunday, October 19, 2008


Busy week at home and at work. My boss is back and my wife (the other boss?)is out of town, which means more work all around. Here's a snapshot of the week, which ends with me two weeks out from the NYC marathon:

Mo: 10
Tu: 12
We: 8 w/8x1000 at 3:13-3:17
We: 5
Th: 8 (car episode, don't ask)
Fr: 12
Sa: 10 w/6 mile marathon start simulation
Su: 19 w/10 at 6:49 pace, then 9 at 5:55 pace
Total: 84 miles in 8 sessions

Saturday-Sunday was the last back to back, with Saturday planned as a simulation of the first 6 miles of the marathon. This included an uphill start, followed by a shorter downhill section and pretty much rolling terrain afterward. I really wanted to feel great for this workout, but I ended up feeling very flat. Perhaps I wasn't fully recovered from the 1000's on Wednesday, or maybe it was just an off day. The details are below (10/18), and while the paces went to plan (starting at 6:10, then working down 5 seconds a mile to 5:55-5:57 pace), I had to put more effort into it than I wanted.

Sunday was a planned 20 miler, with 10 miles at 6:40-6:50 followed by 10 at 5:55-5:57 pace with three half mile surges towards the end to simulate some areas in Central Park. After Saturday's run I was apprehensive, and Mystery Coach let me know it was fine to pull the plug early if it clearly just wasn't happening. I ended up putting in 7 miles at 7 minute pace with some friends before heading off on my own, and during the next three miles I brought the cumulative pace down to 6:49 or so. I ran the marathon pace effort pretty much by feel, just glancing at the pace on the Garmin every half mile or mile to see if I was in the ballpark. While I hoped to see 5:55 on the nose, I was closer to 5:58 or so for the first half. When I turned into the breeze (and a slight uphill after running slightly downhill), the effort got a little tougher, but I was still feeling under control. However, by the time the planned surges came about I was starting to feel enough pressure to just continue at the same effort. By 8 miles I could tell my heart rate and respiration had changed, and I seemed to be either at or just over the red-line. Instead of really forcing it just to finish all 20, I called it at 19 miles and 9 miles at effort. Details are below.

I might add a bit later, but with Kiera gone it's just too crazy around here. All in all I'm happy it went as well as it did, but wondering why it didn't go a little better.

19 miles in 2h01m, 6:24 pace. First 10 at 6:49 adjusted pace (Garmin pace plus 5)
11-19 at 5:55 adjusted pace (Garmin pace plus 5)
Mile 10-12.5 HR: 149avg
Mile 12.5-15 HR: 150avg
Mile 15-17.5 HR: 159avg
Mile 17.5-19 HR: 164avg
Sleep: 7h 8/10
Legs: 8/10
Weather: 72 or so, light breeze

10 miles, 1h05m, 6:31 pace, w/marathon start simulation in 6:11, 6:04, 5:59, 5:59(unavoidable uphill), 5:54, 5:55
Sleep: 7h, 8/10
Legs: 6/10 A bad day for a bad day
Weather: 73 degrees and breezy

12 miles, 1h23m, 6:57 pace
Sleep: 6h 6/10
Legs: 6/10
Weather: Nice

8 miles, 55m, 6:53 pace
Sleep: 7h, 7/10
Legs: 8/10 Very hard to keep it slow
Weather: 75 degrees and windy

10/15/08 pm., 5 miles at 7:16 pace

Wednesday, October 15, 2008

Still Learning

Back on the track for 5-10x1000 this morning, starting each rep on 5 minutes. Unfortunately, the wind buffeting against the house woke me before the gurgling of the coffee maker could, which meant it would be a long morning. Oh well, better today than during Saturday or Sunday's workouts.

An email from Mystery Coach made it clear that rather than an arbitrary number, the paces would depend on me finding and holding the appropriate effort, and that I should quit when I felt I had enough, be it five or all 10 repeats.

With the very strong cross-wind it made sense to run strong through the difficult 200 and to cruise and relax through the aided 200 during each lap, and since I was starting the even-numbered reps into the wind my guess was that they'd be a bit slower than the odds.

3:17, 3:16, 3:14, 3:16, 3:14, 3:14, 3:13, 3:15

Instead of checking every 200 or 400 to see what the pace was I just ran each by feel, trying to tune in to the feeling I had two weeks ago while running 3:22 or so. The wind was obnoxious, but the on-off rhythm it necessitated made the run an interesting challenge. After getting through number six feeling pretty smooth, I started fighting against the headwind to keep up the momentum on number seven. By the time I finished the first 400 of the eighth rep I knew I'd be calling it for the day, and after seeing the time slip back a bit when I finished the deal was sealed. The heart rate was at exactly 120 when I timed it for 15 seconds after resting one minute, which is hopefully a sign I didn't stick it out for too long.

This week and next week are without a doubt the most dangerous two weeks in my preparation for New York. I feel like I have about all the fitness I'll muster for this training cycle, so the natural inclination is to use it. During this period the sounds of fatigue can still be audible, but they can often be muted by the noise coming from adrenaline and a general sharpening up. I'm trying to tune in to them, but it's obviously getting more difficult. The first mile of th 8K two weeks ago is a good example of this, as was the fast start to last week's 7 mile effort. In both cases I probably could have gotten the same or more out of less, and recovered more quickly to boot. I don't think I'm doing myself any favors when I dig in too hard, too soon during workouts or races, and it's certainly a habit that can prove disastrous when carried over into the marathon.

I need to be more mindful of easing into the workouts. Perhaps more importantly, I need to remember that just because I'm in the kind of shape that will stand up to punishment, I don't necessarily have to push things to the edge in order to see gains at this point. I think Lydiard's sharpening is more about bringing the fitness you already have to the surface while getting the body rested and fresh. rather than just blindly piling on intensity because the body will take it. Mystery Coach has certainly told me as much, but as he's mentioned, he's not the one running the workouts.

All right...I wrote it, now I just have to do it.

8 miles, w/8x1000 on 5 minutes in 3:17, 3:16, 3:14, 3:16, 3:14, 3:14, 3:13, 3:15
Sleep: 7h 8/10
Legs: 8/10
Weather: WIND

12 miles, 1h25m, 7:05 pace
Sleep: 7h 8/10
Legs: 7/10
Weather: Very nice

Monday, October 13, 2008

Hurry Up November

Any other runners out there tripping over countless campaign signs every time they round a corner?

10 miles, 1h09m, 6:57 pace
Sleep: 7.5h 8/10
Legs: 7/10
Weather: 40 degrees (33 degrees less than two days ago)

Sunday, October 12, 2008

10/12/08, Three Weeks Out

Good long run today with the group to finish up the week. The legs had a little fatigue from the workout yesterday, but they seemed to rally once I got to 15 miles. Here's how the week ended up:

Mo: 12
Tu: 12
We: 14, 6
Th: 12 w/8x300 jog, 100 accelerate-sprint + 1x600 downhill
Fr: 12
Sa: 10 w/7 around 5:44 pace
Su: 20
Total: 98 miles in 8 sessions

20 miles, 2h15m, 6:47 pace
Sleep: 7h 8/10
Legs: 7/10 to start, 8/10 at the end
Weather: 48 degrees to start, very nice

Saturday, October 11, 2008


Oh man did I feel great today. Trying out the Asics Ohanas (which I'll probably use for the marathon) helped for the 7 mile effort, but even so I was just dialed in for this one. Mystery Coach set 5:44-5:48 (or marathon pace minus 10 seconds) for the pace guidelines, and since I ran on the track I figured the difference between true miles and my 1600's was about two seconds (I didn't adjust the splits). After running the first 2K a bit fast I seemed to find the pace pocket, and from that point on things just rolled. The sprinklers on the infield were spilling onto the track at many points, so I found myself dodging puddles and running wide pretty frequently in an effort to stay relatively dry. It's nice to see the Ohanas drain pretty well.

I was glad to see the heart rate rise quickly and stick at 161. It seems like the body is getting a bit more used to these kinds of efforts.

10 miles, 1h01m, 7 mile effort at 5:38(154HR), 5:40(159), 5:42(159), 5:40(160), 5:42(161), 5:42(161), 5:42(161)
Sleep: 7h, 9/10
Legs: 10/10
Weather: 73 degrees, humid & breezy and sprinkles (actually sprinklers)

Friday, October 10, 2008


Just marking time for a few days. Worked on form a bit with 8x300 jog, 100 accelerate-sprints along with 1x600 downhill yesterday. No more soreness from the race, and a planned 7 miles at 5:44-5:48 pace on the schedule for tomorrow. Best wishes to Greg for a great marathon in Chicago this weekend. He's done all the work (and then some).

12 miles, 1h22m, 6:53 pace
Sleep: 7.5h 8/10
Legs: 7/10
Weather 68 or so, warming up again?

12 miles, 1h22m, 6::53 pace, w/8x300 jog, 300 accelerate-sprint, plus 1x600 downhill
Sleep: 6h 5/10 Ugh
Legs: 6/10
Weather: 60 or so, very nice

10/8/08 pm., 6.2 miles 44 minutes, easy with the gang

14 miles, 1h39m 7:05 pace
Sleep: 6.5h 6/10
Legs: 7/10 Held back a bit
Weather: ideal

Tuesday, October 07, 2008


The sprint to the finish at the end of Sunday's race seemed to have activated the very deepest of my buried fast-twitch fibers. You know, the ones usually reserved for jumping off the fire escape of a burning building or similar. As such the quads feel like they took on a little damage, so I'm just plodding along until the soreness subsides. I think the last ten seconds of that race probably added two days to my recovery, which is enough of a lesson for me to ditch any question of racing a 10 miler two weeks out from the marathon. I had thought of running the race as my 10 miles of marathon pace planned for that day, but I know there's too much of a chance of me getting sucked in and pushing beyond what I can recover from come marathon day.

Speaking of recovery, last week focused on fewer miles and workouts. Between recovering from the back to back workouts that finished a week ago Sunday and preparing for the race this past Sunday, it seemed as good a week as any to back off. Here's how it went down:

Mo: 10, 5
Tu: 12
We: 12, 5
Th: 16
Fr: 10
Sa: 8
Su: 10 w/8K race
Total: 88 in 9 sessions

This seemed to be a needed break, as I was really dragging on Monday and Tuesday of last week. The next two weeks will be challenging, but thankfully the energy levels seem good and I seem to be handling the workload. Thanks to all of you for reading, and for all the kind comments on the race this past weekend.

12 miles, 1h22m, 6:54 pace
Sleep: 6h 6/10
Legs: 7/10 Still sore
Weather: 60 degrees

12 miles, 1h24m, 7:03 pace
Sleep: 6.5h 6/10
Legs: 5/10 sore quads
Weather: 58 degrees

10 miles w/8K race in 26:32 (10th place, PR)
4:59, 5:15, 5:21, 5:38, 5:18
Sleep: 7h 8/10
Legs: 9/10 Ready
Weather 62 and breezy

8 miles, 57m, 7:10 pace
Sleep: 8h 9/10
Legs: 7/10
Weather: 60 and nice

Sunday, October 05, 2008

Run and Roll 8K

Me goofing off with the kids at a friend's birthday party after the race. Photo by Kiera

Ignoring the splits for the 8K this morning probably saved me a heart attack at the first mile marker. I know from past experience and discussions that it's probably a bit short (and definitely a bit downhill), but even so, seeing a 4 on the minute side of the watch would probably be more than I could handle (4:59). At this point I was still comfortable and running by myself, behind two groups of runners. I was probably in 16th place or so, and while I felt good I could tell the legs were just about at the max of what they could do without me bouncing all over the place.

The second mile typically finds the pack easing, which was the case for the second group just ten steps ahead of me. The first group continued to rocket away, I could tell I wouldn't be seeing them again. I was breathing and sweating now, but the legs still had their strength. I could see some heads waggling and shoulders tightening ahead of me, and while I held my distance and tried to settle in a few from the group came back to me. I hit the split at the second mile and imagined 5:20 (it was 5:15) before honing in on the tangent for another sharp left turn. The course snaked through the University's campus, and it was hard to keep the momentum up through all the turns.

Another two runners drifted back during the third mile, and it was taking a lot more effort to hold my ground behind the shattered remains of the group in front of me. For the first time I started searching for the next mile marker, which I didn't even spend the energy to guess on (it was 5:21), and I remember mentally marking the 5K point in an effort to rally for the last 3K. The fourth mile is really the killer on this course, as it features most of the uphill for the race as well as a tough concrete section through an underpass. The group ahead of me had dwindled to three (I think one more came back to me but it's hard to remember), and now one of them was pulling away from the other two. As I focused on them I could see that the two left behind were now pulling away from me. Unfortunately, I was really on the limit here and I just couldn't turn the screw. The legs felt full and the breathing was shallow, and I kept having to focus on driving my legs instead of following their lead (as I had during the first two miles). I sighed with relief when the marker for mile 4 appeared (5:38).

The last mile (well not quite a mile) found me doing what we all do for the last mile. From the cadence in the legs I could tell I was still on a good race, but it was really hurting now. The last half mile winds through a few more tight turns, and unfortunately the crowds on the sidelines started letting me know about someone coming up from behind. With 200 to go I started to feel his presence, so I surged and focused for the hard, right angle turn that appears 100 meters or so before the line. I pulled on the pavement and cut the tangent right along the curb, but as I made my pivot I catch an elbow and get pushed off the turn and into the middle of the road as the guy somehow muscles past me on the inside.

My eyes get big and I just lose it.

I'm digging into the road to pull this guy back in the 100 meters I have left. Arms are akimbo and flailing, and I feel like my torso is a half-step behind my legs. I remember looking at his right ear, wishing him to turn that head and look at me as I'm drawing close to even and giving it absolutely everything. When I get the step I get mean and get another two on him before crossing the line (5:18 for a 26:32).

Before they even tear our bibs at the end of the chute the guy is apologizing to me. I know it's hard to think straight in those circumstances, and I really appreciated him making the gesture. Later I look in the results and see he's 16 years old (yes, less than half my age).

It's a 23 second PR for me, which is especially nice after my recent grumblings about the static state of my list of bests. Knowing I can still get mean was the best part though.

Friday, October 03, 2008

The New Easy, Redux

Yesterday Michael asked, "Have you noticed that your recovery runs have been slower than in the past? Have you worked on making that so?"

The short answer to both questions is yes. Last summer I had a very hard time building miles and training volume during my conditioning for the Twin Cities marathon. During my first 11 weeks of base building I only averaged 83 miles a week, with weeks 9 through 11 at 77, 72 and 73 miles. In retrospect, I did most of these runs at 7 minute pace or faster, and as a result I either cut too many short or was too tired to add a second run when I needed to. I think in the end I just didn't build my conditioning up with enough miles to make the most of the specific training afterwards.

For New York I felt I needed to get back to higher volume, and when I started my conditioning phase in the heat of summer I took a cue from the three weeks of easy, watch-free running the coach forced on me before starting the training cycle. I'd come out of this forced off-season feeling very fresh, and running slow when I needed to (without the pressure of the watch) seemed to be a big part of it. Why mess with a good thing?

My first 11 weeks of training this time found me averaging 94 miles per week, including one week of 70 miles when I was sick and working away from home. I don't think I could have managed it without the slow five milers on the treadmill at the gym and several days a week at slower than 7 minute pace. I don't know whether it's an age thing or not, but it's just what seems to be working. It also seems to have the side benefit of making the workout days go smoother, which would stand to reason. I also think it makes me less of a crank to be around, but I guess Kiera would be the better judge of that.

10 miles, 1h09m, 6:53 pace
Sleep: 8h, 8/10
Legs: 7/10 Holding back at first, tight quads at the end
Weather: So nice I'd feel guilty posting it

16 miles, 1h49m, 6:53 pace
Sleep: 7,5h 7/10
Legs: 7/10 A little fatigue towards the end
Weather: Perfect

10/1/08 pm., 5 miles around 7:20 pace, 90 degrees

Wednesday, October 01, 2008


I definitely needed a few days to recover from the Saturday-Sunday runs, so I took it quite easy on Monday and Tuesday. There's no real soreness to speak of, just a deep fatigue in the legs that was tested by two more days of big wind. Thankfully the weather cooperated this morning, and I had enough snap to add 8x100 strides during the last few miles to try and shake out the cobwebs in the legs.

I'm really making an effort to back off on the two days following a tough workout, though it isn't as tough a decision as it used to be since the legs now seem to demand it. I'm more than happy to just follow their lead.

I'm racing an 8K on Sunday, which will take care of the speed for the week. I'll still hopefully get in a long-ish run tomorrow, but otherwise it's looking like a down week as far as intensity goes. The 8K is one of my favorite races of the year, so hopefully I can drag the whole family along for it.

12 miles, 1h22m, 6:53 pace, w/8x100 strides/accelerations
Sleep: 7h 8/10
Legs: 7/10 (getting there)
Weather 70 and perfect

12 miles, 1h26m, 7:08 pace
Sleep: 7h 8/10
Legs: 6/10 Still need a little recovery
Weather: 75 degrees and lots of wind

9/29/08 pm., 5 easy miles on the treadmill around 7:40 pace

10 miles, 1h12m, 7:14 pace
Sleep: 6.5h 6/10
Legs: 6/10 dragging
Weather: 75 degrees and a crap-load of wind, not fun