The Daily Log 11/16/08

Distance: 8.41 miles
Time: 1:19:11
Pace: 9:25/mile
Weight: 197lbs
Terrain: Moderate inclines through first half
Temperature: Sunny and breezy
Gear: Adidas long-sleeved Climacool Shirt, Adidas running shorts, Nike Air Zoom Vomero Shoes
Hydration: Water
Fuel: None
Medical: Left shin, foot. Tight hamstrings.
Recovery: Stretches, ice, Aleve
Shoe Mile Count: 87.36 miles
Days until Marathon: 63

Because of the race next Sunday, and because it's a good idea to periodically back off on mileage every few weeks to avoid burnout and injury, my long run this week was only 8.4 miles. On top of that, I spent most of yesterday out and about with friends drinking, let's say, the wrong kind of fluids, if hydration is a goal.

My left shin and heel were sore for a few miles, but nothing that particularly upset my rhythm. About six miles in, my hamstrings became rather tight and I was a little concerned that something might go wrong there, so I eased up a little for a while, and thankfully they loosened up. I suspect that the slight dehydration may have had something to do with that. Probably shouldn't make a habit of doing a long run the day after letting my hair down in the future.

The pace was identical to last week's 11 miler, although the terrain was somewhat hillier. 9:25 seems to be a comfortable training pace for me apparently. In fact, I've done half a dozen recent runs at or very near that speed in recent weeks. I will have to run about 16 seconds per minute faster than that to get to my 2:00 goal at the Half on Sunday. I think that should be within my capabilities, but I won't risk a pulled hammy to do it, so we'll see how I feel on the day.

My mini-taper will continue this week. I will probably still try to get three midweek runs in, but 4ish miles will be as far as I'll run on any one of them.

Nine weeks until marathon Sunday!