Trust The Process

23.5 miles, 7:15 avg pace

The long run felt great today. I ran about 17 of the miles into a headwind today and the pace throughout felt very comfortable. For a 2hr 50min run, I didnt feel glycogen depleted much at all which is hopefully a good sign for the marathon in 4 weeks.

Mile splits were: 7:18,7:25,7:19,7:20,7:31,7:23,7:26,7:13,7:15,7:17,7:24,7:14,7:06,6:58,7:07,7:02,7:07,7:00,7:08,7:26,6:58,7:04,7:18,7:45(final .5)

8 miles, 8:12 avg pace

8 miles in 56 minutes

3 mile w/u with strides

3 x 1 mile with .5 recoveries (5:42/8:00)

.5 mile c/d

8 miles, 8:21 avg pace

8 miles, 7:30 avg pace with some strides

Phillies 5k this morning at 9am. It was about 36 degrees at the start with heavy winds (20 mph with gusts in the low 30s).

3.5 mile w/u with strides running from my house to Citizens Bank Park. The pace of the race was pretty consistent effort wise with sections slower or faster based on the winds. This was a PR by 35 seconds, but it has been quite awhile since I have raced a 5k while healthy/in shape.

With the marathon in 3 weeks, I feel pretty good and think I can run in the 2:57-2:58 range.