Checking in With Two Weeks to Go

Rhode Races Marathon is coming up in less than 2 short weeks, and I’m feeling really ready.  I’ve had mostly great runs, and have put in more miles before this race than any marathon prior.  I overdid it in the last 2 weeks and then had a bad run on Saturday, but with a day off yesterday, bounced back with a great 4.6 mile run tonight.

Way back on Jan 16, I posted my 15 week training plan.  I have to say, I have executed it perfectly.  Here is a recap of my plan and what I accomplished:

1. weekend of 1/23 – Manhattan Half (completed very strong race.  Last 3 miles at 8:40 pace)
2. weekend of 1/30 – 15 miles (completed 15.8 miles)
3. weekend of 2/6 – TBD, default being 10 miles.  Maybe long bike ride? (completed 10.3 miles)
4. weekend of 2/13 – on vacation (nothing!)
5. weekend of 2/20 – on vacation (completed Cherry Tree 10 mile race – PR – strong race)
6. weekend of 2/27 – long run 18 miles (completed 17.5 miles)
7. weekend of 3/6 – Coogan’s 5k race (completed race – PR)
8. weekend of 3/13 – TBD, default being 10 miles.  Maybe long bike ride? (completed 10 mile run)
9. weekend of 3/20 – long run – 20 miles (completed 20 mile run)
10. weekend of 3/27 – March Madness Biathlon (completed race – PR)
11. weekend of 4/3 – 131 New York Half Marathon (completed race – little unhappy with pace, but really not bad)
12. weekend of 4/10 – last long run – 21 miles (completed 22.1 mile run)
13. weekend of 4/17 – start of taper – 10-13 miles (supposed to do 10 miles, but bagged it after hard efforts earlier in week)
14. weekend of 4/24 – taper
15. weekend of 5/1 – BIG RACE

So with the exception of a less than stellar 13.1 New York half marathon, and skipping my first taper run this past weekend, I completed all my planned runs, and was satisfied with virtually all of them.  I even executed my plan of running lots of miles, and running hard, in the last 2 weeks before my taper.  This period culminated in an awesome run in Oakland, CA last Thursday, where I ventured up into the hills of Piedmont, behind Lake Merritt.  380 feet of elevation gain in less than 2 miles, and then the same feet of elevation loss in 1.5 miles.  Check out the elevation chart below, including the 5 and 6% grades on the up and down.  After that, still had 3 miles to go on tired legs.  Was a great training session.

Looking forward to a nice 2 week taper, and then hopefully a strong run.  I am extremely hopeful that I can beat 4:30, but not so hopeful I can match the 4:22 I ran in Austin last year.  That was a special race, but my 4:22 was more directly related to the 250 feet of elevation loss, and wind at my back, in the last 8 miles, than anything else.  I think those factors subtracted 5 minutes from my time.  I’ll have to work that much harder to make those 5 minutes on a course that doesn’t have the same kind of downhills.  There is a chance, and I’m looking forward to the challenge…