Marathon pace run this morning. Wanted to try a variation of a Canova style workout where I would run at High aerobic for a mile, then marathon pace for a mile and on up to 10 mile race effort before backing down to 6:45-7:30/min pace for a mile. This hopefully will train the body to become more economical and more efficient with glycogen in the marathon. It is accomplished mainly through training the muscles to not only buffer lactic acid better, but also to find a running style that is most economical. This is accomplished through long intervals and specific stamina training. Couple more of these and then hopefully I can start the peaking process in a short window of time.
18 miles total. Temp-80s. 12 miles at MP/LT 5:50-5:20/mile pace range.
On a side note I had another dog ecounter of the ugliest kind. This was some kind of cross between a spaniel and sheepdog. Anyway the yard was not fenced and so the dog came charging after me full bore not giving me much time to react let alone think about a course of action. So instinctively I stopped suddenly, waved my arms and yelled wildly like a wildman at this animal. He got the point.. But only after being about two feet shy of taking a chunk out of me. The amazing part is that which really got me ticked off was that the dog's owner acted like I was the one with the problem! She yelled at me asking me what was wrong with me. I said; oh no lady, your the one that is going to have the problem about the time somebody decides to sue you for something like this. She just kept yelling obscenities at me and telling me I was a jerk. I just turned around, went home and shook my head in total disbelief at how dog owners always believe their little fido is innocent and we are the perpetrators! Freakin amazing I tell you! Enough of the vitriolic comment, time to eat, take a nap and forget about this now I guess. Out..
PM-6 miles easy to medium with last mile at sub six pace. 3 miles 7:30-8 min pace with last 3 at 6-6:30/mi. 7th east and trax connector route.