Had my third workout in Charlotte Tuesday morning, averaging just under five minute pace off the track on the Greenway before jumping back on the track and ratcheting down the pace to simulate what will hopefully take place around the twenty mile mark of the race. Overall it was a great morning workout in a light mist just before I got on the plane to fly back to Seattle for the last few weeks of training.
On the plane ride back I managed to catch a sore throat which persisted through the weekend and made the workout on Friday just a tad tougher than it would have been otherwise. And I gotta say, having only thirty seconds rest adds up by the end of five repeats, the break between sets was greatly appreciated.
The last real long run of the season was Sunday, something that I had to be pretty careful with too. With the mileage dropping, the risk of overrunning efforts increases and I found myself in the mid 5:40’s at one point and had to slow myself down. This will only become more of a factor over the last two weeks as the mileage continues to drop in preparation for the marathon.
| Week 18 | Morning | Afternoon | Other | Total |
| Monday | 65 | 30 | 95 | |
| Tuesday | 60 min Pace RUn 8 miles avg 4:59, 4 miles avg 4:51 | Flew back to Seattle | 90 | |
| Wednesday | 90 | 90 | ||
| Thursday | 60 | Strides | 60 | |
| Friday | 3 x 5 x 1,000m 30 sec rest, 3:30 b/t sets. Avgs: 2:59, 2:56, 2:54 | 80 | ||
| Saturday | 65 | 65 | ||
| Sunday | 120 | 120 | ||
| Week | 600 (100mi) |
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