Sunday, November 19, 2006


With my achilles thingy (or whatever it is, don't actually think it's the tendon) bothering me, I decided to take the day off. It was a tough decision though because I wanted to go over 60 miles for the week, but having done my long run yesterday and having a marathon in 6 days, it was probably the right thing to do.

This week I'll do 8, ~8 with some at MP, 6, 6, 0, race, rest! For the marathon pace run, I'm planning to try the "EF" run that's described at
The short EF run is an easy paced run (75-80% effort) with 6 -
8 marathon race pace strides of around 200 yards interspersed
My tenth-mile track happens to be 160 meters which is kinda close to 200 yards. I can do a nbhrd loop and a half, then head to the track and alternate marathon pace and easy pace 6-8 time, then complete the second loop. What pace? I think I want to get a feel for 8:30 pace since that's what I'll start with. 8:30 is 51 secs/lap.

I'm going to play it by ear this week, resting as much as is need to have my leg feel better each day.

53 miles
wc7-2: 375 + 8 = 383
wc7-3: 214 + 0 = 214
wr9-1: 43 + 45 = 88

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