April 7 – April 12, 2012

I woke up in the morning of April 7 and planned on run an easy ten-miler on Towpath.  As I was waiting for the light on MD-28 and I remember boredom of running on that trail; don’t get me wrong, it is very nice to run there, but I kind of want to see something different that morning.  I changed my route right at that moment and en-route to Lake Shore Trail in Seneca Regional Park.  I know that trail is much hillier than Towpath, but I figured since I am going to run easy, why not something fun.  I did my run there, logged 1h’20m’09s’ and approx. 10.1 mile; detail is here. 

I felt more than fine on Sunday morning.   My legs were actually hungry for more miles, but I hold my horses, and ran 40m’17s’ and approx. 5.7 miles.

On the morning of 04/09, I did my last tempo run for Gansett Marathon.  The plan was to run the repeats in marathon goal pace – 6m’40s’ per mile; so I planned for 4x1m’40s’ (or 0.25 mile), break for 1m’40s’, 2x3m’20s’ (or 0.5 mile), break for 3m’20s’, and finished with 4x1m’40s’ (or 0.25 mile).  I felt excellent for the workout and learn that I am so ready for the battle on Saturday; workout detail is below:

	Distance (Mile)	Splits	Minutes per Mile
Warm Up	1.67	11m’32.69s’
Tempo 1	0.30	1m’42.18s’	5m’41s’
Recovery 1	0..19	1m’38.65s’
Tempo 2	0..27	1m’39.28s’	6m’08s’
Recovery 2	0.17	1m’40.97s’
Tempo 3	0.26	1m’39.00s’	6m’21s’
Recovery 3	0..19	1m’39.50s’
Tempo 4	0.27	1m’40.72s’	6m’13s’
Recovery 4	0..19	1m’38.80s’
Tempo 5	0.52	3m’22.32s’	6m’29s’
Recovery 5	0..35	3m’18.33s’
Tempo 6	0.51	3m’21.07s’	6m’34s’
Recovery 6	0.27	3m’18.03s’
Tempo 7	0.27	1m’40.55s’	6m’12s’
Recovery 7	0.16	1m’36.01s’
Tempo 8	0.28	1m’42.09s’	6m’05s’
Recovery 8	0.19	1m’43.87s’
Tempo 9	0.30	1m’41.70s’	5m’39s’
Recovery 9	0.19	1m’38.35s’
Tempo 10	0.30	1m’42.22s’	5m’41s’
Warm Down	1.30	9m’54.14s’
Total	8.15	59m’50.47s’	7m’21s’

Tuesday morning was pleasant day for running, I felt I am so ready after my last tempo workout the day before; but I still need to control my horses before I get too tire too soon.  I ran out to Rock Creek Trail from L Street locker room in the early morning.  I logged 36m’23s’ and approx. 5.2 miles. 

Today and tomorrow are day off from running; the purpose of it is to keep my legs relax till race day.  I don’t plan on do anything than walk around the Mall during lunch hour.  Looking ahead for Saturday weather in Narragansett RI, it looks good so far.  Temp is going to be at 48 degree at 08:00 with 8 mph wind from the west, which is cross wind for both directions of the race course; but, the wind direction will change to tail wind or no wind (I hope)...