Everything Counts

AM: 12.65 miles easy on Monroe Your Boat with Ben, Jon, Manny, Denver, Bret, and Ken, avg pace 7:10/mile.

PM: 4.1 miles easy in my neighborhood, avg pace 6:52/mile.

11.2 miles trailrunning in the dark with Jon, Denver, avg pace 8:07/mile.

Lunchtime: 5.45 miles easy, avg pace 6:33/mile.

I'm looking for some feedback...I am currently registered for St George Marathon, but am considering switching to Chicago and doing TOU three weeks before Chicago as a final long run, shooting for 2:30 or so (similar to what I did at Morgan Marathon-good effort but not a "race effort"). What do you all think? Stick with STG, and do a half at sea level in late fall or go for an OTQ now at Chicago and if I come up short go for a half in late fall (or if I get it, take a break before resuming training). Or I guess option three could be bag a fall marathon altogether and go for a sea level half in 1-2 months...decisions...

AM: 12 miles in Central Ogden and up through Washington Terrace with Ken and Jon, avg pace 7:07/mile. I weighed in four pounds low this morning which means dehydration. Boo. I was dragging this morning as a result. I need to do better today.

PM: 4.9 miles moderate around the neighborhood, avg pace 6:05/mile.

12 miles easy on the Riverdale Parkway with Jon, Denver, Manny, and Dave, avg pace 7:20/mile .

Lunchtime: 5.2 miles with one-mile fast finish, avg pace 6:14/mile and 4:48 last mile.

8 miles easy on the parkway with Ken and Jon, avg pace 7:09/mile.

Here's an article on the Ogden Crew in the newest edition of Weber State's Bleed Purple Magazine, page 14 on the magazine pages or 17 for the online slide deck.

PROGRESSIVE LONG RUN

I met Jon and Ken way too early in the morning out in West Haven at a park. It worked out quite well. We had bathrooms there and looped back there at miles 9 and 17 for water, gu, and bathrooms along the way (and to drop off headlamps at 17). The plan was 2-mile warmup, 5 @ 6:15, 5 @ 6:05, 5 @ 5:55, and 5 @ 5:45 and finally a 3-mile cool down.

2-mile warmup: 7:16, 6:22

5 miles: 6:16, 6:08, 6:02, 6:07, 6:03

5 miles: 6:04, 5:55, 6:00, 6:04, 5:56

5 miles: 5:54, 5:54, 5:48, 5:44, 5:46

5 miles: 5:31, 5:39, 5:25, 5:29, 5:30

3-mile cooldown: 6:34, 6:33, and then final mile barefoot on grass in 7:44.

Great run, and this is my first ever 100-mile week! So I can mark that off my bucket list. I'm feeling strong. My main concern is the mucous buildup that I get on these long efforts that cause me to gag (and this morning throw up after the 22 progression miles). I think I will experiment with Muccinex next long run. I probably need tiny amounts of water more often too to keep the throat more moist. I have a few weeks to try and figure it out.