Ultras and long runs are still alive in my heart, but my present focus is improving my efficiency. With this focus I intend to include more up-tempo miles into my weekly miles and speed-play when possible and appropriate. I had some nice up-tempo miles this week, my fastest mile of the week was a 7:02 during a 6 mile run on Wednesday. Here are a couple related goals for 2011: a sub-5 minute mile and a sub-3 hour marathon. With this desire and effort I intend to drop a bunch of extra weight. The hope is to get myself down to 180. There is no doubt that being lighter will assist my efficiency.
I did have it in my heart this week to get a long run in. I wanted a 30 mile run with no walk segments to build some confidence for a fast approaching marathon event I am registered for. On Saturday I set out to get that 30 miler. I went out 15 and on the way back I started to lose it just after 18. I finally faced the fatigue and started throwing in some walk segments. I believe this was primarily related to not being fully recovered from the "Mother Road 100". I did manage to get 26.2 and therefore log my 25th long run that at least covered the marathon distance. On Sunday morning I was feeling pretty beat up and opted to give the legs some rest.
My long run experience on Saturday assisted me in formulating my plan from my upcoming marathon event. I plan to train through it. I am thinking of taking it out at a happy pace, going after a negative split, and covering the distance without any walk segments. I don't believe I will be in position to go after a p.r. or b.q. effort.
The plan for the week ahead is to get some quality miles, not gunning for big numbers, and hopefully drop a couple of pounds if possible.