Training 2008-W09

Week 8 was a recovery week; given a few days in the Appalachian side of TN to boot, I skipped both of my midweek runs. Neither the (relative) relaxation nor warm Smokies milieu did anything for my persistent cough, but my legs felt pretty recharged going into Sunday's run. 10 miles at 9:21/mi. I suspect slower would have been beneficial; yet, when in Rome... [*]

Back to the 'three run' plan in week 9, 25 miles total:

It snowed all day Wednesday, reducing evening traffic to a minimum for a lovely one-hour tempo run of 6.7 miles: about a mile warmup, 4.5 miles at 8:30/mi, and a mile down.

On the treadmill Friday for 5x1000m at 8:15/mi. A struggle. I'll be happier with the local tracks thaw.

Back to the Heights for Sunday's run. I did about 5 miles alone before meeting up with the group for 9 more. 14.1 total at 9:40/mi felt pretty good at the time and in recovery. This bodes well for a sub-10 marathon, but my fatigue reminds me that I need to work in some hydration and calories as long runs start to push well past 2 hours.

[*] Here my dislike of the ellipsis was balanced by a dislike for dangling grammar and apparent lack of a more obscure description of being pulled along. "When being keel-hauled..."?