updates

Yeah, so it's been a while since i've added to this blog. Here's the 30,000 ft level view of what's been goin' on:

Early Sept - Building base. Good long runs of 14 & 18 miles. Soing some mid-week speedwork, but nothing too fast. Added strength-training at the gym -- lots of leg work. Long run pace mid 9's. Ran the "runfortheparty" 5k in 22:55 -- didn't push it, just strided; felt good.

Late Sept - steppin it up. weekly mileage hovers around high 30s / low 40s. Concentrating on hydration during long runs, which helps tremendously. Long run of 20.5 goes well -- i beat the "big hill" on trimble (mapped out a course where elevation closley resembles that of the MCM). Pace isn't great, but i'm finishing strong.

Early Oct - peak training. Weekly mileage mid-to-high 40s now. Long run of 24 miles goes very well. I'm finally learning to start slow and step it up at the end. I think i have the training in me to finish strong in DC -- perhaps not in 4 hrs, but that's okay.