Week 20 - Week of March 14

This is the week before the New York City Half Marathon!  Put in a Newton Simulator Run on Monday, then took it easy in the runs after that.


March 14th - Marlboro Retro Fitness:  In 1st hour ran 8 miles, then in 2nd hour ran 8.64 miles with Newton Simulator Hills. Maintained 7:03 p/mi pace (8.5mph) throughout, with a few surges here and there on the flats.  Began Newton Simulator Hills beginning at mile 10 at 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles.  Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile.  Last 1.2 miles at 0% started at 7:03 pace and topped off at 6:00 pace for last 0.1 mile.  Cooled down with 1.5 miles barefoot at 16:37.  Didn't feel as strong as previous simulator runs.  Calves were tight, thighs burned and had a sharp pain to the left of my right knee.  Total Miles = 18.14 in 2:16:37 (7:30 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike LunarGlide+2 (orange). 


March 16th - John A. Phillips Park:  Warm up 1st mile, then did 5 strides of 0.10 mi with equal recovery, then a recovery mile.  4th mile with 5 strides of 0.10 mi with equal strides, then a recovery mile.  Felt okay, but right knee is still a bit sore.  Total Miles - 5.0 in 37:23 (7:28 p/mi).
Weather - 42/38/79%; ENE6; Drizzle.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange). 


March 18th - John A, Phillips Park:  Easy run before the NYC Half Marathon.  Wore Saucony Kinvara and these shoes are incredible! I felt like I was going for an easy run, even slower than last Wednesday.  I ended up running 4 miles in an average of 7:10 pace!  Also, no knee pain! I'm sure the Nike Air Zoom Skylon (orange) was the cause and I need to retire them!  Total Miles = 4.0 in 28:43 (7:10 p/mi).
Weather - 62/62/45%; WSW16; Sunny.
Weight After Run = 142.
Saucony Kinvara (red).  


TOTAL MILES WEEK 20 = 40.56