10/20/08 - 10/26/08
Week Total: 31
The highlight of the week is another 20-miler in my pocket done 40:51 faster than the first 20-miler one month ago, for a decrease of 2 minutes per mile. I also improved the pace by 22 seconds in relation to the 20-miler ran two weeks ago. I still can't believe it.
20-miler - Sep 20, 2008 - 4:35:37 - Pace 13:47
20-miler - Oct 11, 2008 - 4:02:02 - Pace 12:07
20-miler - Oct 25, 2008 - 3:54:46 - Pace 11:45
This week 20-miler happened in Long Beach, CA, by the beach in a 98% flat course. I started 3o min before sunrise to take advantage of cooler temperatures, 56F/13C. My plan consisted in running with negative splits, have an average of 11:20, and break the 4 hours with a total time of 3:46:40.
The first ten miles were planned at an average of 11:30 and I ran them at 11:39 average. I was happy were I was, and I felt as if I worth a million bucks, I was running strong. But next five miles were another story, planned at 11:15, and done at 11:50.
What happened with my million bucks??? I felt like 10 bucks!!!!!!
I'll blame it on the temperature which started to go up to get to 76F/24C. The sun was at its full splendor and there were no clouds on the sky. Important to note that my hubby joined me at mile 13 with a new used-bike he bought. It was nice to have him by my side for the rest of my run.
When I hit mile 17 I have increased my pace to 12:34... Time to do something. Coincidentally, my iPod played Seventeen, by Tim McGraw, which has a good bpm, and lucky me, I went abstract. I ran from mile 17 to mile 18 at 11:10, great!!! I could make up for lost time... But... couldn't. The pace for the following mile was done at 12:47. I was "Pidiendo Cacao" - Asking For Cacao - When you say you are "pidiendo cacao" (Spanish) is that you are asking for mercy.
And Cacao I Got. I didn't let my last mile to be spoiled. I sprinted for a final mile at 10:31 (nauseas included) . My husband was there waiting for me.
Performance Check:
Negative Splits: Nope!
Pace planned: 11:20 - Pace achieved: 11:44
Time planned: 3:46:40 - Time achieved: 3:54:46
Still I broke the four hours. For the marathon (Nov. 30th) I will pray to go abstract for the next six miles, and I will play Seventeen, Mrs. Robinson, The Boxer and Firecracker, as many times as possible to keep a good pace.
Five more weeks!!!!
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Interval and Tempo work done without issues in Albuquerque, New Mexico where I happened to be during the week. I missed (again) running with Chris who was in SoCal during this week.
