TITLE: Easy, Unlike a Sunday Morning AUTHOR: Eugene Wallingford DATE: October 01, 2007 7:33 PM DESC: ----- BODY: ... with apologies to The Commodores. It is not often anytime, let alone during marathon training, that my Sunday long run is not focal point of my running week. This week was different. First, it was a recovery week that called for only a 12-mile long run. That always shifts more of my attention to my in-week track sessions, which this week consisted of two 10-milers: Wednesday, consisting of 8x200m repeats followed by 5 miles at marathon goal pace, and Wednesday, consisting of 7 miles at marathon goal pace with relatively fast cool-down laps. Second, I decided to run a 5K race on Saturday. On tired legs from the two track workouts, I had low expectations. But I figured the race vibe would be good for me, and besides I could find out how much speed I had after a week of running. My result was unexpectedly good. I finished in 21:26, which was my 3rd fastest 5K ever and fastest since 2005, when I ran a 20:50 in June and a 20:44 in December. I even "medaled", finishing second in my age group. And I even felt good at the end -- could've run more! A good day. Sunday's 9 miles was anticlimactic, a nice breather as I head into my stiffest week of the year: 60 miles that ends with a 25-miler next Sunday. That will be a regular Sunday. I woke up this morning to find that Haile Gebrselassie had shaved 29 seconds off of the marathon world record on a flat course at the Berlin Marathon. 2:04:26 requires a phenomenal pace for 26.2 miles, about 4:45/mile, which is almost incomprehensible to me. I'll keep working on an 8:30/mile pace and shoot for 8-minute miles on a great day. -----