I realized that I wrote nothing about post-race yesterday. So after the finish line I felt remarkably human, and I chatted with Ryan a bit. He said he isn't into road running these days, and he is certainly not as fast as he used to be. Very nice, modest guy (also unitarian minister). Then I waited for Gerard, and we analyzed our races a bit.
I only had one banana - that is all I could eat right away. I did some bourbon tasting, but even good bourbons tasted bad after this run... I had a bowl of Kentucky burgoo: that was good. Walked back to my car to put on some clothes and exchange my shirt I got in my packet (it was the wrong size). I waited for awards, which was low key, and as I mentioned, only winners were announced. Congratulated the male winner, and I left. It was very crowded by this time, and I thought it would be hopeless to find my teammates. Also, before I left, I confirmed it with the announcer that other awards won't be announced.
This was a well organized race, better than in the previous years. The greatest improvement was that finally they used paper cups at every aid station, so I could drink! I wish they announced my feats of performance, but I can't let my pride take over, so I'll say this was just fine.
Sunday, October 26
Saturday, October 25
Urban Bourbon Half Marathon Race Report
Goal: 1:25:00
The course was a rather difficult one, probably more so than it was in the past 3 years. Here is the elevation profile.
The first 5 miles are flat to rolling hills, but nothing major. Miles 5 to 10 have the four big hills of the course, one after the other, never flat. Then from 10 to the finish line it's flat again. My plan was to run slightly faster than the required 6:29 pace for the first 5 miles, slow down as needed on the hills, and reassess the race at mile 10.
I was also running for the UofL team in the Corporate Challenge of the race. In this competition 5 team members, who work for the same company, run the race as normal, and the best 3 times are added together to compute positions. I was definitely one of the 3 fast runners, so I knew that my time counted. Therefore, I couldn't take too much risk here, because if I fail spectacularly, it hurts the team, too.
My morning routine was as usual. Since the race started at 8:30, and the start was only 20 minutes from our house, I had the luxury to sleep until 5:30. I had my usual egg breakfast, got to the place early, warmed up by jogging around. The weather was perfect: 50F, cloudy, and no wind. We made a team photo at 8:00, then we wanted to line up at 8:15... except I needed to pee, and the line for the port-a-potties was about a mile long. I almost panicked, and I started to run around the blocks to find a place relieve myself, when I found a White Castle that saved me! I went back to the start, and lined up with teammate Gerard. He was also aiming for 1:25, so we decided we would go out together.
After the trumpeter played My Old Kentucky Home and The Star-Spangled Banner, the race started exactly on time. Running with Gerard helped me avoid my bad habit of jackrabbit starts. I carefully monitored our pace for the first mile to keep it around 6:20-6:25. The field thinned out quickly: by the time we reached the first mile we were separated from other groups with around 20 people ahead of us.
Mile 1: 6:22 (splits are Garmin splits)
Interestingly, the Mile 1 marker was quite a bit farther than my GPS indicated, but the rest of the markers lined up with the GPS so well that I have to suspect it was the marker that was at the wrong place. But of course I didn't know that, which made me want to push the second mile. I decided to try to keep the pace in the low 6:20s for the first five miles.
Shortly after the marker we saw Ryan Althaus, the inaugural winner stepping off the road, but restarting after a stretch. Everything was good until the first water stop at around 1.7 miles. I didn't need water yet, but Gerard slowed down to get a drink, and I maintained the pace. I was waiting for him to catch up, but he only got farther behind. By mile 2, it looked like I would have to slow significantly to let him catch up. This was weird: we absolutely needed this pace here to get to 1:25 (knowing what was ahead), and it seemed like he just couldn't do it. I felt bad about leaving him behind, but it would have been foolish to wait for him. Plus, we agreed at the beginning that we are not tied to each other. (Nevertheless, I still feel kind of guilty...)
Mile 2: 6:21
I was maintaining a steady pace, and passed a few runners who went out too fast. We hit some hills, and the pace felt a bit hard, which was a really bad sign in less than three miles into the race. I slowed a bit. Somebody was catching up with me; I was hoping it was Gerard, but it was somebody else.
Mile 3: 6:24
I took water at the aid station after the marker. We were entering Cherokee Park, where we spent the next 4+ miles. This is a really gorgeous part of the course. Cherokee Park is beautiful all year long, but it's stunning in the fall. The organizers advertise this race as having "Louisville's best course". I have to agree with them. Not PR friendly, but it's a great course. We hit some downhills, and I felt better.
Mile 4: 6:16
After running a flat portion of the park's Scenic Loop, we ran an out-and-back portion on the road by Beargrass Creek. I generally don't like out-and-back, but at least I saw the leaders, and counted myself to be at 18th place (I think I counted wrong and in fact I was 19th here). I also saw Gerard when I was running back, and he was about a minute behind. I gave him the thumbs up and he yelled "Keep up the pace!". (At least I think that's what he said.)
Mile 5: 6:22
We hit the first hill. This one was a new addition to the course, and I've never ran it before, not even in training. And it was a beast. Steeper and longer than any of the other three. I tried to control my pace but I still felt lactate accumulating in my muscles. Then steep downhill on the other side. Then we hit the bottom, and the next hill started. A guy in an orange singlet in front of me slowed a bit on these hills, and I got closer to him. Mile marker was midway up the second hill.
Mile 6: 6:55
By the time we hit the top of the second hill, I was right behind the orange singlet. The top of the hill has a water fountain called Hogan's Fountain, and I saw my trail runner friends finishing their Saturday morning trail run there. I shouted: "Trail Runners!" They recognized me and shouted back my name. It gave me a boost and passed the orange singlet guy.
All these times I saw Ryan Althaus from time to time on straight parts of the course. Now he was the guy just ahead. He kept his distance of probably 200 yards (despite my efforts), but it gave me energy to think that the inaugural winner is just one position ahead. Clearly, he was not as well prepared today as the year when he won, but still...
The hills were not over: two more to go (some people might argue that there were three left, but the last is easy and I don't count it). Next up was Doghill with a rock'n'roll band playing at the top. I was doing fine.
Mile 7: 6:35
Down on Doghill, and out of the park. This was a long stretch of downhill that lead us out of the park. I was all alone, but I saw Ryan in the distance. I took water at the next aid station (only for the 2nd time in the race). I started to feel tired, and then we hit the fourth big hill. It started to get really hard.
Mile 8: 6:25
We climbed the last big hill and then the small one that doesn't count. I was out of breath but I knew the hills were over. I kept Ryan at a constant distance. I didn't push hard on the other side, because I had to recover before the last push.
Mile 9: 6:40
I was focusing on recovering. The time of truth was at the 10th mile. I had to be on pace or very close to it to have a chance for 1:25. But 3 miles is an awfully long distance after 10 fast miles of which 5 is very hilly. So I just let my legs go easy (but no braking). I also took my last water at the next aid station.
Mile 10: 6:20
I was on pace with about 15 seconds to spare. So I knew I had run run the last portion at about 6:30/mile. Oh boy! But I also knew I had sub 1:30 for sure, so there won't be any big disasters today. Hence I decided to risk a little, and go for 1:25.
I was running a steady 6:30 pace, but somebody still passed me. The guy seemed to appear from nowhere, and he was so much faster that I had no chance of keeping up. I saw Ryan passing a guy ahead in a blue shirt, and since our distance was still the same, it was clear that I was also faster than the blue shirt guy. I made it my goal to catch him.
Mile 11: 6:30
Right on pace. I kept steady. We were back in downtown. I focused on the blue shirt, and I got really close... but then I heard somebody coming from behind. An older guy with short, white hair passed us both, while I was passing the blue shirt guy. Gain a position, give a position. I was still 19th. I just kept my steady pace.
Mile 12: 6:28
A right turn, and a few blocks later another right turn, and we were back on Main Street, which means finish line (very long). I tried to pick up the pace, but my body fought back. Only half mile from the finish I felt terribly weak and I thought I would collapse. It was like finishing a 5K. I don't think I slowed, at least not much, but it hurt like hell.
Mile 13: 6:23
The magic finish line was in sight, the magic finish clock just turned to 1:24 when I first caught a glimpse of it. I knew I could still lose it, because it was a bit far, but my pain disappeared and I was flying to the finish. I ran the last portion at a sub-6 pace, as usual.
Official finish time: 1:24:36.36
I was so happy, I clenched my fist at the finish line. I'm looking forward to seeing the photos.
Overall 19th out of 2776, age group 1st out of 194. This race only announces the male and female winners, so nobody heard my age group victory. :( Nevertheless, I'll get a $100 coupon in the mail to be spent toward a running shoe purchase in the local Fleet Feet.
The course is hard enough that I believe this performance equals my half marathon PR. I am in as good a shape as ever. Time to race some 5Ks next.
Gerard ran 1:27:51, which is still a good time, but it's 15 seconds per mile slower than my performance. The point is: it was a good decision not to wait. He has a new baby and he had a rough night before the race. He is plenty good runner, and his PR is better than mine, but this wasn't his best day.
The third member of our team ran 1:46:05, and this year this was enough to take the 1st place trophy for the Corporate Challenge. We'll get individual and team trophies for that.
Goal: 1:25:00
The course was a rather difficult one, probably more so than it was in the past 3 years. Here is the elevation profile.
I was also running for the UofL team in the Corporate Challenge of the race. In this competition 5 team members, who work for the same company, run the race as normal, and the best 3 times are added together to compute positions. I was definitely one of the 3 fast runners, so I knew that my time counted. Therefore, I couldn't take too much risk here, because if I fail spectacularly, it hurts the team, too.
My morning routine was as usual. Since the race started at 8:30, and the start was only 20 minutes from our house, I had the luxury to sleep until 5:30. I had my usual egg breakfast, got to the place early, warmed up by jogging around. The weather was perfect: 50F, cloudy, and no wind. We made a team photo at 8:00, then we wanted to line up at 8:15... except I needed to pee, and the line for the port-a-potties was about a mile long. I almost panicked, and I started to run around the blocks to find a place relieve myself, when I found a White Castle that saved me! I went back to the start, and lined up with teammate Gerard. He was also aiming for 1:25, so we decided we would go out together.
After the trumpeter played My Old Kentucky Home and The Star-Spangled Banner, the race started exactly on time. Running with Gerard helped me avoid my bad habit of jackrabbit starts. I carefully monitored our pace for the first mile to keep it around 6:20-6:25. The field thinned out quickly: by the time we reached the first mile we were separated from other groups with around 20 people ahead of us.
Mile 1: 6:22 (splits are Garmin splits)
Interestingly, the Mile 1 marker was quite a bit farther than my GPS indicated, but the rest of the markers lined up with the GPS so well that I have to suspect it was the marker that was at the wrong place. But of course I didn't know that, which made me want to push the second mile. I decided to try to keep the pace in the low 6:20s for the first five miles.
Shortly after the marker we saw Ryan Althaus, the inaugural winner stepping off the road, but restarting after a stretch. Everything was good until the first water stop at around 1.7 miles. I didn't need water yet, but Gerard slowed down to get a drink, and I maintained the pace. I was waiting for him to catch up, but he only got farther behind. By mile 2, it looked like I would have to slow significantly to let him catch up. This was weird: we absolutely needed this pace here to get to 1:25 (knowing what was ahead), and it seemed like he just couldn't do it. I felt bad about leaving him behind, but it would have been foolish to wait for him. Plus, we agreed at the beginning that we are not tied to each other. (Nevertheless, I still feel kind of guilty...)
Mile 2: 6:21
I was maintaining a steady pace, and passed a few runners who went out too fast. We hit some hills, and the pace felt a bit hard, which was a really bad sign in less than three miles into the race. I slowed a bit. Somebody was catching up with me; I was hoping it was Gerard, but it was somebody else.
Mile 3: 6:24
I took water at the aid station after the marker. We were entering Cherokee Park, where we spent the next 4+ miles. This is a really gorgeous part of the course. Cherokee Park is beautiful all year long, but it's stunning in the fall. The organizers advertise this race as having "Louisville's best course". I have to agree with them. Not PR friendly, but it's a great course. We hit some downhills, and I felt better.
Mile 4: 6:16
After running a flat portion of the park's Scenic Loop, we ran an out-and-back portion on the road by Beargrass Creek. I generally don't like out-and-back, but at least I saw the leaders, and counted myself to be at 18th place (I think I counted wrong and in fact I was 19th here). I also saw Gerard when I was running back, and he was about a minute behind. I gave him the thumbs up and he yelled "Keep up the pace!". (At least I think that's what he said.)
Mile 5: 6:22
We hit the first hill. This one was a new addition to the course, and I've never ran it before, not even in training. And it was a beast. Steeper and longer than any of the other three. I tried to control my pace but I still felt lactate accumulating in my muscles. Then steep downhill on the other side. Then we hit the bottom, and the next hill started. A guy in an orange singlet in front of me slowed a bit on these hills, and I got closer to him. Mile marker was midway up the second hill.
Mile 6: 6:55
By the time we hit the top of the second hill, I was right behind the orange singlet. The top of the hill has a water fountain called Hogan's Fountain, and I saw my trail runner friends finishing their Saturday morning trail run there. I shouted: "Trail Runners!" They recognized me and shouted back my name. It gave me a boost and passed the orange singlet guy.
All these times I saw Ryan Althaus from time to time on straight parts of the course. Now he was the guy just ahead. He kept his distance of probably 200 yards (despite my efforts), but it gave me energy to think that the inaugural winner is just one position ahead. Clearly, he was not as well prepared today as the year when he won, but still...
The hills were not over: two more to go (some people might argue that there were three left, but the last is easy and I don't count it). Next up was Doghill with a rock'n'roll band playing at the top. I was doing fine.
Mile 7: 6:35
Down on Doghill, and out of the park. This was a long stretch of downhill that lead us out of the park. I was all alone, but I saw Ryan in the distance. I took water at the next aid station (only for the 2nd time in the race). I started to feel tired, and then we hit the fourth big hill. It started to get really hard.
Mile 8: 6:25
We climbed the last big hill and then the small one that doesn't count. I was out of breath but I knew the hills were over. I kept Ryan at a constant distance. I didn't push hard on the other side, because I had to recover before the last push.
Mile 9: 6:40
I was focusing on recovering. The time of truth was at the 10th mile. I had to be on pace or very close to it to have a chance for 1:25. But 3 miles is an awfully long distance after 10 fast miles of which 5 is very hilly. So I just let my legs go easy (but no braking). I also took my last water at the next aid station.
Mile 10: 6:20
I was on pace with about 15 seconds to spare. So I knew I had run run the last portion at about 6:30/mile. Oh boy! But I also knew I had sub 1:30 for sure, so there won't be any big disasters today. Hence I decided to risk a little, and go for 1:25.
I was running a steady 6:30 pace, but somebody still passed me. The guy seemed to appear from nowhere, and he was so much faster that I had no chance of keeping up. I saw Ryan passing a guy ahead in a blue shirt, and since our distance was still the same, it was clear that I was also faster than the blue shirt guy. I made it my goal to catch him.
Mile 11: 6:30
Right on pace. I kept steady. We were back in downtown. I focused on the blue shirt, and I got really close... but then I heard somebody coming from behind. An older guy with short, white hair passed us both, while I was passing the blue shirt guy. Gain a position, give a position. I was still 19th. I just kept my steady pace.
Mile 12: 6:28
A right turn, and a few blocks later another right turn, and we were back on Main Street, which means finish line (very long). I tried to pick up the pace, but my body fought back. Only half mile from the finish I felt terribly weak and I thought I would collapse. It was like finishing a 5K. I don't think I slowed, at least not much, but it hurt like hell.
Mile 13: 6:23
The magic finish line was in sight, the magic finish clock just turned to 1:24 when I first caught a glimpse of it. I knew I could still lose it, because it was a bit far, but my pain disappeared and I was flying to the finish. I ran the last portion at a sub-6 pace, as usual.
Official finish time: 1:24:36.36
I was so happy, I clenched my fist at the finish line. I'm looking forward to seeing the photos.
Overall 19th out of 2776, age group 1st out of 194. This race only announces the male and female winners, so nobody heard my age group victory. :( Nevertheless, I'll get a $100 coupon in the mail to be spent toward a running shoe purchase in the local Fleet Feet.
The course is hard enough that I believe this performance equals my half marathon PR. I am in as good a shape as ever. Time to race some 5Ks next.
Gerard ran 1:27:51, which is still a good time, but it's 15 seconds per mile slower than my performance. The point is: it was a good decision not to wait. He has a new baby and he had a rough night before the race. He is plenty good runner, and his PR is better than mine, but this wasn't his best day.
The third member of our team ran 1:46:05, and this year this was enough to take the 1st place trophy for the Corporate Challenge. We'll get individual and team trophies for that.
Saturday, October 18
I finished the week with the planned 54 miles, including the 3 x 2000 meters today. I ran it at the imperial track, so I ran 3 x 1.25 miles instead. At this distance the difference is getting significant: about 2-3 seconds per interval. My fast intervals were 7:24, 7:25, 7:22, and no pain cave, except for the last half lap. But even then, I only did it, because I *wanted* to experience it - I would have run a fine interval without it. It's also telling that my cooldown was at 7:25 pace.
I'm in as good shape as I have ever been. My plan is solid: I go out slightly below 1:25 pace for the HM (maybe 6:27 or so) for the first two miles, and I'd like to gain a total of 15-20 seconds before the Cherokee Park hills. Run the hills sensibly, and reevaluate at the bottom of Baxter Avenue. It's flat from there. I hope to hit 1:25.
The hay is in the barn. A sensible taper with all easy runs next week is what follows.
I'm in as good shape as I have ever been. My plan is solid: I go out slightly below 1:25 pace for the HM (maybe 6:27 or so) for the first two miles, and I'd like to gain a total of 15-20 seconds before the Cherokee Park hills. Run the hills sensibly, and reevaluate at the bottom of Baxter Avenue. It's flat from there. I hope to hit 1:25.
The hay is in the barn. A sensible taper with all easy runs next week is what follows.
Thursday, October 16
Last long run (12 miles) completed last night at 7:15/mile. It's fast for me, but it felt easy after the rest day on Tuesday. I stopped for a drink once at mile 8, and I also dropped off my HRM (didn't work - I think the battery is out), and my MP3 player (finished podcasts), so I lost about 45 seconds there. I count that off for my average pace.
Now I'm in the finish line of training. Here is the strict plan for the rest of the cycle:
10/16 Thu: 8 miles easy.
10/17 Fri: 8 miles easy.
10/18 Sat: Track workout: 3 x 2000 meters at 6/mile; a bit slower is acceptable.
10/19 Sun: 9 miles long.
10/20 Mon: 7 miles long.
10/21 Tue: 6 miles easy.
10/22 Wed: 5 miles easy.
10/23 Thu: Rest day.
10/24 Fri: 3-4 miles very easy.
10/25 Sat: Race.
Now I'm in the finish line of training. Here is the strict plan for the rest of the cycle:
10/16 Thu: 8 miles easy.
10/17 Fri: 8 miles easy.
10/18 Sat: Track workout: 3 x 2000 meters at 6/mile; a bit slower is acceptable.
10/19 Sun: 9 miles long.
10/20 Mon: 7 miles long.
10/21 Tue: 6 miles easy.
10/22 Wed: 5 miles easy.
10/23 Thu: Rest day.
10/24 Fri: 3-4 miles very easy.
10/25 Sat: Race.
Monday, October 13
I've just read this:
http://www.runnersworld.com/running-tips/the-uncomfortable-truth-about-recovery
Interesting how much this fits my "stupid" theory about your body is just giving up. Let me explain my theory. I noticed that when I ramped my mileage to a previously unfathomable level, instead of getting extremely tired, sometimes, especially *before* rest days, I felt really good. It was like during the ramp-up, my body was screaming at me, begging to stop, but when I didn't, my body just "gave up". It didn't scream any more - with a bit of nagging pains and tiredness, it resolved to do the regimen. Then I took a rest day, and I was hardly able to get out of the bed the following day. Like my body thinking "oh, there *is* a chance of getting rest - give it to me now then!"
Of course I assumed this was just a stupid mind game - anthropomorphising my body - but now it seems like it actually may be true.
http://www.runnersworld.com/running-tips/the-uncomfortable-truth-about-recovery
Interesting how much this fits my "stupid" theory about your body is just giving up. Let me explain my theory. I noticed that when I ramped my mileage to a previously unfathomable level, instead of getting extremely tired, sometimes, especially *before* rest days, I felt really good. It was like during the ramp-up, my body was screaming at me, begging to stop, but when I didn't, my body just "gave up". It didn't scream any more - with a bit of nagging pains and tiredness, it resolved to do the regimen. Then I took a rest day, and I was hardly able to get out of the bed the following day. Like my body thinking "oh, there *is* a chance of getting rest - give it to me now then!"
Of course I assumed this was just a stupid mind game - anthropomorphising my body - but now it seems like it actually may be true.
Sunday, October 12
Finish line of training (a.k.a. semi taper a la Pfitzinger):
Week -1: total of 54 miles.
Long runs: 12 and 9 miles.
VO2 max: 3 x 2K at 8K-10K goal pace. That is 6:05-6:08/mile if the goal HM pace is 1:25. But it would be nicer to run them at 6:00/mile pace to match my HM PR. That is 7:30 for 5 laps. That is still slower than my last similar workout a year and a half ago. Total mileage is 8.25.
Easy runs: 8.25 each.
Week -1: total of 54 miles.
Long runs: 12 and 9 miles.
VO2 max: 3 x 2K at 8K-10K goal pace. That is 6:05-6:08/mile if the goal HM pace is 1:25. But it would be nicer to run them at 6:00/mile pace to match my HM PR. That is 7:30 for 5 laps. That is still slower than my last similar workout a year and a half ago. Total mileage is 8.25.
Easy runs: 8.25 each.
Saturday, October 11
I had a very decent track workout today. On the 440 yard high school track I ran a 6 mile time trial. I held back in the beginning, and I think I could do better in a race, because I wasn't really in the pain cave except for the last 300 meters or so, but even that wasn't too bad. Anyways, here are my mile splits: 6:13, 6:16, 6:11, 6:18, 6:16, 6:10. Any 5K in this is under 20 minutes. Corresponding 10K time would be under 39 minutes, though I wouldn't PR.
All this at the end of a 60 miles week. If my body holds up, I should be able to run 1:25 in two weeks. I'm going out no slower than that pace for sure.
As an added bonus, my kids came out to the track to root for me. (OK, in all fairness, I was in charge taking care of them, so they had to come with me.) They did give me a boost.
All this at the end of a 60 miles week. If my body holds up, I should be able to run 1:25 in two weeks. I'm going out no slower than that pace for sure.
As an added bonus, my kids came out to the track to root for me. (OK, in all fairness, I was in charge taking care of them, so they had to come with me.) They did give me a boost.
Saturday, October 4
Week finished with 64 miles! I'm back in business. If my body can take it, I might just be able to finish the training plan miles. I'm actually suprised I was able to get back to this mileage after so much missed training. It must be my solid summer base that did it.
Today I ran to my usual high school track, and they had football games there. I'm so appalled to see those fat, beer drinking, cigarette smoking adults encouraging their kids to get brain damage... I ran home (already 4.3 miles), and then I tried to scout out a nearby high school track hoping to find it open with no football game. I did find one (though it wasn't exactly open - but the fence was not much of a barrier), and - as tradition have it (see April 25, 2013) - I had a good workout.
The high school track has very similar markings to my usual one, and it's asphalt, probably built around the same time, so I'm pretty sure it's a 1/4 mile track. I ran 4 x 1 miles at 6:01, 6:01, 5:57, 5:52. As it's pretty clear, I held myself back in the first two intervals. No pain cave, either! I was supposed to do these one seconds per lap slower my 10K pace, which is 6:08, if my HM pace is 1:25, but it felt too easy. This makes me optimistic. My race is still 3 weeks away - I should be able to run 1:25. I just must not mess up at the end.
Week -2 is 60 miles total.
Long runs: 14 and 10 miles.
Easy runs: 9 miles each.
LT: 8K or 10K race, or time trial or 6-mile tempo (9 miles total).
Today I ran to my usual high school track, and they had football games there. I'm so appalled to see those fat, beer drinking, cigarette smoking adults encouraging their kids to get brain damage... I ran home (already 4.3 miles), and then I tried to scout out a nearby high school track hoping to find it open with no football game. I did find one (though it wasn't exactly open - but the fence was not much of a barrier), and - as tradition have it (see April 25, 2013) - I had a good workout.
The high school track has very similar markings to my usual one, and it's asphalt, probably built around the same time, so I'm pretty sure it's a 1/4 mile track. I ran 4 x 1 miles at 6:01, 6:01, 5:57, 5:52. As it's pretty clear, I held myself back in the first two intervals. No pain cave, either! I was supposed to do these one seconds per lap slower my 10K pace, which is 6:08, if my HM pace is 1:25, but it felt too easy. This makes me optimistic. My race is still 3 weeks away - I should be able to run 1:25. I just must not mess up at the end.
Week -2 is 60 miles total.
Long runs: 14 and 10 miles.
Easy runs: 9 miles each.
LT: 8K or 10K race, or time trial or 6-mile tempo (9 miles total).
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