THE GOOD, THE BAD, AND THE UGLY

RUN: 22 MILES/ 5:05 HRS./AVE PACE 13:40/ 1/2 MARATHON TIME 2:52/ RATIO 4:1

Well just as I thought- today was going to be interesting.

THE GOOD: I finished 22 miles. I finished with a good average pace. I rewarded myself with a leg massage by Sylvia and my legs felt great.


THE BAD: The weather was 20 degrees above normal. Too Hot. My pace was too fast at the beginning. Legs were cramping at the end.

THE UGLY: I ran out of water at 15 miles. I had to buy some at 19 in an airconditioned store.
Then walked alot for 2 miles because of leg cramps.

BAD PREP

X-TRAIN : 25 MIN GRASS CUTTING


I am alittle worried about tomorrow's long run. I need to run 22 and it will be close to 90. My water intake was less than it should be, I ate chinese and Mc Donalds. Brian drank my Gatorade. And I have NO Smart Water! I hope to get up early but really feel unprepared. This will be my last long run before the Marathon- say a prayer!

TWO TICKETS TO PARADISE

WEDS: WALK/ 30MIN.

THURS: RUN/ 2 MILES/ NO TIME

The theme for the run "Two Tickets to Paradise". I don't know why but I put it on repeat. Dakota and I had a great run with an excellent pace. felt good. The weather was upper 80's and humid. I'm getting ready for 22 on Saturday.

RECOVERY RUN

MONDAY: REST

TUESDAY : RECOVERY RUN / 2 MILES / NO TIME


I understand now the meaning of recovery run. My legs felt like weights and my quads were very sore. Other than than I felt good-not too tired. Saturday is my LAST long run before the marathon . It will hopefully be 22-24 miles. I need to take it easy this week. Next week is the USAF half-marathon so I also need to prep for that.

NEW RATIO = GREAT RUN

RUN: 22 MILES / 4:1 / 4:59HRS./ 13:28 AVE PACE


If only today could have been the marathon!!! Everything fell into place. Got up 5:30am ate an egg and cheese sandwich then a banana. Then put on all my technical geek geer(2 watches, mp3 player, GPS, and loaded fuel belt. After reading Galloway ,I changed my ratio from 5:1 to 4:1. I felt really good. I kept looking at my watches-both of them and I stayed on a 13 minute pace. My time at 13.1 was 2:57(what I ran at Indy) I thought I was heading for a crash but felt good until the end.