Notes
Prescribed workout:
2 miles EZ warm-up
18 miles at marathon pace minus 20-30 sec (modified from 15 miles at marathon pace minus 10 sec).
Cooldown
Based on running Friday's workout too hard and not using Saturday has a rest day as the program prescribed, I extended the distance of today's final hard interval and dropped the pace slightly. The result was not only a proverbial OK that I am ready to go, but it also was an expression that I am finally learning to embrace a more adapative training technique. My body responded almost flawlessly to today's workout and I felt I presented the correct amount of stress to my body two weeks prior to the marathon - I seriously think the 15 miler at a harder pace would have been too stressful today (although quite possible) long-term during the official start of the taper.
Incorporated some nice hills 11-14 miles in (proportional to where I will hit the Newton Hills in the marathon) and hit some strong headwinds 6-9 miles, which made for some good hard wind resistance. Can't wait to race on the world's stage in two weeks - and I am already loving the prospect of tapering!