15 weeks to Philly

LW Actual: 37 miles (vs target 33) at 8:11 pace.
Key runs: Tempo: Tuesday @ 6:57;  Track Interval: 10 x 600 w/ 200 jog @ 7:35;  Long Run: 12 @ 8:28

 I was perusing my distances from Boston and I realized that I started that 16 week schedule with a 37 mile week, so I figured I should at least get in that many this time.  All it really took was extending the weekend runs from 4&10 to 6&12...no sweat.  My first "Tempo Tuesday" with FHR went fairly well, but at sub 7 min/miles, I was pushing closer to race pace than tempo pace.  The Thursday track workouts still feel like a gamble with my hamstrings...taking some good advice from other (better) runners of "just run 6:30 pace instead of 6!" helped...I felt some twinges and my left hamstring was incredibly tight for 24 hours after, but the rest Friday and slow pace on Sat and for 9 of the 12 miles on Sunday seems to have stretched it back out again.

For my runs on Saturday and Sunday I was able to run portions of the Falmouth Road Race course, which is my cornerstone race.  When I wasn't running much over the last 6-7 years, I was still running Falmouth most years, and most years I was in the mid-9's.  And then I would feel crappy about my lost ability, and try and get started with more running in the fall, but never really got anywhere with my fitness.  Things changed last year though.  I ran harder through summer 2013 and ran Falmouth at 7:20 pace, which I was very happy with.  Since then, I've run 1/2 marathons at 7 min pace and a 10k in June at 6:40.  So, I've set a goal for Falmouth 2014 of a PB, which will take coming in under 6:50 min/miles.  Should be do-able based on my post-Boston race times. 

TW Plan: I'll re-arrange my schedule a bit to make room for Falmouth.  Tempo Tuesday will be closer to 7:30, the long run (10m) will be Wednesday night, and if I even do go to the track on Thursday, it will be at 6:45 pace for anything over 400m.  Then rest on Friday and shake out on Saturday.

Philly Marathon 16 week total: 37 of 600 miles
2014 (YTD) miles: 1,006 miles
Trailing Year: 1,269 miles