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Discussion Starter · #1 ·
Well folks, I thought for sure coming into this week that this was likely going to be my first mulligan week. After all, the forecasts were calling for hazy/hot/humid weather for most of this week. The forecasts weren't wrong, but I managed to get through it and stick to the plan.<br><br>
Here was the plan:<br><br><b>Monday:</b> Rest/cross-training day.<br><b>Tuesday:</b> Two-a-day. 6 mile recovery run in the morning, 4 mile recovery run in the afternoon.<br><b>Wednesday:</b> Medium-long run. 15 miles.<br><b>Thursday:</b> Recovery run. 6 miles.<br><b>Friday:</b> Medium-long run. 13 miles.<br><b>Saturday:</b> Recovery and speed. 7 miles with 6x100m strides.<br><b>Sunday:</b> Marathon specific run. 15 miles with 12 @ marathon race pace.<br><br>
Here is what actually happened.<br><br><b>Monday:</b> My other exercise routine.<br><b>Tuesday:</b> 6 mile recovery run on pavement at 4am. 4 mile recovery run on the river trail at 3:30pm. It was over 90 degrees and humid for this run.<br><b>Wednesday:</b> 15 mile run on the trail. It went slower than I was hoping for, but it was 95 degrees with a 102 heat index at the start, and the heat index was still over 90 at the end. In fact, I allowed myself to power-walk some of the steepest hills, and I had to gallo-walk part of the final mile. I also took a nasty spill on my left shoulder at mile 8.<br><b>Thursday:</b> 6 mile recovery run on pavement. It was still hot and humid. I actually felt this run was worse even though the temperature was lower. I'm convinced that the pavement absorbs the heat and radiates it back later, and I swear this causes a higher temperature than the ambient air temperature. Whatever it was, the air temperature was actually about 5 degrees cooler, but it felt much worst than Wednesday night.<br><b>Friday:</b> 13.3 mile run on the trail. The heat had broken early Friday morning. I was going to do 14 and repeat the hills section, but I wasn't feeling strong enough to do that. Besides, I came across a snake on the trail at one point in the hills, and I am <b>paranoid</b> of snakes. It was only a garter snake, but I don't care...I hate snakes. Again Friday night, during the run (at about mile 11) I took another nasty fall on my left shoulder.<br><b>Saturday:</b> 7 miles on the track. During mile 4, I did 6x100m strides. After each stride I did a 100m recovery.<br><b>Sunday:</b> 15.5 miles on pavement. I ran over to my off-season hill repeats course (2.75 miles). Each pass on the course is 1 mile, with half a mile of climbing and half a mile of descending, and I did 10 of them at around a 9:10-9:15 pace. Then I ran the 2.75 miles home. On the way home, I lifted the pace for the first 2 miles and did them around 8:13/mile.<br><br>
Overall, I was pleased with the results of the week. I wasn't terribly fast, but with the heat I wasn't surprised that that. I was a bit disappointed on Sunday's run that I couldn't do this run on trail, but I wasn't able to. I figured the climbing and descending was good training for the Equinox, even if it wasn't on trail.<br><br><b>Total Miles:</b> 66.8 miles<br><b>Trail Miles:</b> 32.3 miles<br><b>Track Miles:</b> 7.0 miles<br><b>Pavement Miles:</b> 27.5 miles<br><br>
So I survived another week on the plan. This upcoming week is a recovery week with only 59 miles on the schedule. I still have my 2 mulligan weeks in the bank.
 

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EQ - What is Marathon Pace (MP)<br><br>
I know that trails and hillsmake us make adjustments to MP - But I have been following your progress and I am not sure what MP is for you. My MP is usually 20-25 seconds a mile slower than LAT pace.
 

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Discussion Starter · #3 ·
My hope is to run sub-10s on the flat part of the Equinox course, and 10:00 going up Ester Dome and through the out and back (hilly parts). Hoping to run a 4:20 (roughly 10:00 avg) for the whole course. 4:15 would be a miracle for me.<br><br>
I figure on pavement I'm 1:00 to 1:30 faster than on trail. I lose that much speed on trail.
 

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Wow....still wow. For 9 weeks you have continued to man up and run some amazing things. I think you will be as well prepared as possible for this race EQ.<br><br>
What are your plans with those 2 weeks if all goes well?
 

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Discussion Starter · #5 ·
Take a vacation to the Bahamas and drink pina coladas like a crazy man! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Seriously, I'm not even allowing to let myself think about that right now. There is a lot of hot, humid weather ahead of us, and while I've done well so far, it wouldn't surprise me if at least 1 mulligan is in my future.
 

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Discussion Starter · #7 ·
By looking at the picture in your avatar, I'm guessing you're not old enough to remember the movie <i>Caddyshack</i>. That's where it comes from.<br><br>
A "mulligan" in my terms is simply a week where I can't meet the plan (or at least the spirit of the plan). When I started this program, it was an 18 week program. I started the program 20 weeks out from my goal race thereby giving myself 2 weeks where I can "take a mulligan" if I have to.
 

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Ah ok! I have seen Caddyshack, but I also have the worst memory ever. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Yes, you are right about pavement absorbing radiation and then reflecting it as heat. This is the phenomenon used to collect passive solar energy.
 
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