Thursday: Ran a 7.32-mile tempo run (in 52:14; 7:08 pace).
Friday: REST
Saturday: Ran a 6-mile marathon-pace run (in 39:38; 6:36 pace) with a 0.5-mile warm-up (in 4:09). Was supposed to run 7, but due to time constraints was unable.
Sunday: Ran 13.94 miles in 1:45:59 (7:36 pace).
That brings my weekly (Monday-Sunday) mileage total to 38.74 miles (up from last week's 27.44 miles), and my monthly total to 139.48 miles (up from last month's 114.13 miles). As for my monthly increase, I upped my mileage by approximately 8%, which is on-par with the 10-Percent Rule to which many runners stick (for more info, please visit http://www.runnersworld.com/article/0,7120,s6-238-267--1051-0,00.html).
There will be a noticeable drop-off in my mileage this week, due to my taking at least one extra day off (Thursday, with the possibility of Sunday depending on how many "ouch's" I utter that day) in order to accommodate the Half-marathon I'll be racing on Saturday (the local Critz Tybee Run Half-marathon). The more races you run, the better you get at determining how much rest your body requires to be at it's best on the big day--one day too little and your heavy legs will drag you down, while one day too many can leave them listless and cold. And while there's no true "magic number" (realizing that your legs will never feel exactly the same x-amount of days out from a race), I've found that I'm generally best-served hanging up my trainers as follows (for those days where I do not include a static figure, it is assumed that if I do feel like running on the day furthest out from the race, I will do so very slowly and shortly):
5k: 1-2 days
10k: 2 days
Half-marathon: 2-3 days
Marathon: 3 days, though I generally run a short distance--perhaps a mile--on the second day, to keep my legs loose
Observations from this weekend:
1.) Vinnie Van Go-Go's pizza is hard to beat, whether they get your toppings correct or not.
2.) I was funnier than usual this weekend; either I'm growing as a comedian or others are getting used to my quantity-over-quality approach. I've always laughed at myself...just glad to see others doing it now (at least for one short, glorious weekend) too.
3.) Barbecue sauce and grape jelly (when it comes to crock-pot meatballs) are like peas and carrots--the perfect coupling.
Lastly, here's my dog pretending like she's well-behaved:
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