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Week 3: 10 Mile Pace Run and Staying in the Zone

Posted Apr 17 2009 12:31am
Let the 15-16 hour training week begin!

Today's prescribed run was an exact carbon copy of the 10-Mile Pace Run we did two weeks ago on August 7th. Run the first two miles slow, the next six miles at marathon goal pace and drop the hammer for the last two miles. We were NOT allowed to stop our watches at water stops, etc.

Mile 1: 9:06
Mile 2: 9:02
Mile 3: 8:21 (water break)
Mile 4: 7:59
Mile 5: 7:47
Mile 6: 8:10 (water break)
Mile 7: 8:21 (water break)
Mile 8: 9:24 ??
Mile 9: 6:51
Mile 10: 7:20

Obviously something strange happened between Miles 8 and 9--I'm pretty sure they were both about a 7:3 0pace.
Total Time: 1:22:43 with water stops (8:14 per mile)

It's a nice improvement over last time when I actually stopped my watch for a minute and still came in over 1:23. Overall, I felt incredibly strong the entire run even until the very end. I paced most of it with Thon as we encouraged each other through the last two miles. It was a great way to start the week and an even better indicator of where I stand from a pacing standpoint. An 8:00 min Marathon Pace would earn me a sub 3:30 marathon. Can I do it? Only time and training will tell, but as of right now, all signs point to "yes."

Thon kept track of just our running minutes for the last 8 miles without the stops. The results were encouraging as hell.

Total "running" time for last 8 miles: 1:01:34

31:40 1 st 4 miles (mile 4 was a 7:48)
29:54 2nd 4 miles (mile 8 was a 7:20)


The biggest thing I changed this week (besides the roof over my head!) was my diet. I'm in the process of tweaking it more to fit with the Zone parameters. 40% carbs/30%protein/30% fat. I hooked up with a local nutritionist Tracy Jones, M.S. through my connection with Thundercloud Subs. In addition to shopping lists, recipes, access to emails and blogs, Tracy also facilitates a weekly conference call for her members. Tonight, I sat on my first conference call. Even though my battery died about 1/2 way through the conversation, I was still able to talk about my week, ask questions (i.e. Is Hummus a carb or a protein??) and listen to some encouraging advice. As an endurance athlete, it's hard to gauge exactly what I should be putting in my body. I'm fortunate enough to see that my diet is on track for the most part. I wish I was one of those people that could eat anything just because I work out, but that's not me! The main thing is planning ahead and I always keep plenty of healthy choices at work and at home. That isn't to say that I don't treat myself because I do--in moderation. People from all over the country are members of Tracy's community so if you're interested in learning more about nutrition and the Zone way of eating, let me know or visit her website. I've definitely seen benefits in just one week.

Swim workout tomorrow!
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