Portland Marathon training week 11 of 16

We’ve had a couple of cooler weeks now and it feels sooooo good.

Monday 8/28/17: Off.

Tuesday 8/29/17: 4 miles easy before work, plus heel dips.

Wednesday 8/30/17: Evening intervals: warmup, then 9×800 at marathon pace (between 9:45 and 10:00/mile), then cooldown. Just 30 seconds jog between intervals. I really enjoyed this workout.

Thursday 8/31/17: Off.

Friday 9/1/17: Practice run for Sunday’s (gulp!) duathlon. This was just a half day at work, so in the afternoon I took my bike, my duathlon gear, and my helpful husband to the park to do a dry run of all the transitions. Half-mile run, 2.6-mile bike, half-mile run, switching shoes between legs. This was also my first time using duathlon mode on my watch! Everything went smoothly, it was surprisingly fun, and I’m feeling much less nervous about Sunday.

Saturday 9/2/17: Semi-long run with running buddy F. We added a new leg through Industry City to an otherwise regular route down to Coney Island. 14 miles, avg 10:58/mile, final mile in 9:24. Soaked our legs in the ocean at the end, grabbed coffee at Dunkin Donuts, and hopped on the subway home.

Sunday 9/3/17: New York City Duathlon – my first-ever duathlon, and in the rain, no less! 2.2 miles run, 12 miles bike, 2.2 miles run. I had a blast. Race report coming soon, if I can figure out something more coherent than “This was really fun!” to say about it.

Totals: 30.4 miles running, 15 miles biking.

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