eleven weeks out

so i was feeling apprehensive the beginning of last week so i didn't want to dive into my goals for this marathon training segment at that time. with a solid week of work behind me and the foot on the mend (cross your fingers!), i feel better about discussing the topic.
my huge goal is for time. i'd like to run 3:10. that comes out to be approx 7:16 per mile. i keep going back and forth on whether or not this is too lofty of a goal or just right. i think as the workouts become more more tempo runs then fartleks that will help me gauge how that pace feels. Regardless, i'd like to improve upon my time from twin cities last year (3:19) and figure out my fluids/gel consumption so i can stay out of the bathroom this time!!!

mon (8.31) - i had to close the store so instead of the group run i was on my own in the morning. i did 3 laps at francis and then headed over to dubourg high school for some drills and strides, then back home for a total of 6 miles. part of the segment this time is to incorporate some drills and strides for some core strength and form work. let me tell you, i think i am already sore from doing them! it's been quite a while since i've been in the land of high knees and butt kicks. i'm sure it will start to get easier--i hope anyway! *side note, today i tried out the new nike lunar glides. ben was out in portland at a nike conference (and running hood-to-coast) and brought me home a pair. they are pretty cool and i think i'll be working them into the mix here.

tues (9.1) - this morning i was really feeling beat up. i didn't really feel like i had any energy out there. i think the long run was a little fast on sunday (we really got rolling at the end there) and the drills yesterday certainly didn't help my cause. plus, with ben out almost all of last week the store was a little short-handed so i worked some really long days (open to close!!!). i had originally planned to at least run six, but i called it at 5 miles. I'll have to make up a little in mileage later in the week.

wed (9.2) - workout day. headed over to FP for a fartlek workout. kris, sara, jenny and i did a mile warm-up before starting into it: 6 miles of 2min hard, 1min easy. i can honestly say that i really don't mind this workout for some reason. it is tough, but we used to do this one in college too and i generally had a good one. maybe it's just the mindset i put myself in. let me just say that having someone to run with (kris) was a million times better than trying to do the workout by myself last week! we are fairly similar paces when it comes to more 'generic' fast running that comes with a fartlek rather than a specific mile pace. her goals for the marathon are a little quicker than mine, but otherwise, we're pretty equal. i felt great and did a mile cool down afterwards for 8 on the day.

thur (9.3) - ben & i are headed to pennsylvania today for a wedding so i got my run in this morning before we left. an easy 6 miles. i was definitely feeling a bit beat up from the workout yesterday, but i stayed on the grass for the most part to give my legs a rest.

fri (9.4) - as you can only expect from traveling all day the day before, i didn't really feel the greatest on my run today. just slow and dead-legged. we did run on a nice path along the river that has the miles marked on it. i also took a little detour to do a loop through a park along the way. 6 on the day.

sat (9.5) - i did my long run this morning. there were a bunch of either hansons or ex-hansons girls in town for the wedding. i was a little nervous that they would run a lot faster than i was prepared for, but i was willing to take the chance to have some company for at least part of my 18 mile run!! we started off with the first mile at just over 8 min pace and i was like, ok, i think this will be alright. no sooner than i had thought that but we were cruising along at 8 or even under on most (we were back along that marked path so i knew what pace we were running). my company was laura, molly, jackie, leigh, and carly (the bride-to-be). we circled back to the start of the path to drop off everyone but myself and molly at 8 miles (that's how far the other girls were going for the day). molly was kind enough to run another 5 with me--which was great! then i had two more on my own and then the last three were supposed to be at marathon pace. luckily i had that great path with the miles marked so i could know exactly my time/pace. the first one i did a little out-and-back b/c i wanted to be able to finish at the end of the path. i did 7:12, 7:03, 7:02. i'd have to say i felt pretty darn good. especially after having run the first 15 miles at 8 min or faster which is much quicker than i normally do (more like 8:30s for long runs with the fast finish). when i got back to the hotel i did some foam rolling and took an ice bath. it's nice when there is an ice machine down the hall so i had to take advantage!
the wedding that night was a blast. look for a post on that soon!!!!!

sun (9.6) - met the girls again this morning (a later start than yesterday!) for a nice, easy 5 miler. i knew i'd be stiff and sore not only from the 18 mile run but then standing/dancing all night. it was good to get the run in before we headed back to st. louis.

total weekly mileage: 55 miles
shoes: inspire = 97 miles, trance = 136 miles, lunar glide = 19 miles