Fifth marathon training (Details) week 11-12:

July 13-17: BOULDER

Thursday: 6-mile speed walk (95F) + stair climbing (my favorite Boulder challenge to climb the tallest Bolder campus building.)

Friday: 6-mile walk (100+F) - I had an errand, could not wait for the 90F "cool" evening <weg> - the temperature was over 90 till sunset and high 80s till midnight.

Saturday: 19-mile heat-trail-hill combo
Start: 5 AM, 73 F, finish: before 8 AM, 85 F. Very low humidity.
Course: Boulder Creek trail
From 2E up to 0, turn, back down 6 to 4E, turn, back 4 up to 0, then up 2 to W2, turn, down 3 to 1E.
Nutrition:
huge glass of water before start. Water at every 2 miles, GU with salt at 8, 14.

Sunday: rest, 2-mile speed walk

Monday: 4-mile easy recovery run
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Back in CA (from July 18th) My husband had injured his toes, could not run with me for a couple of days.

Tuesday: leg rest day
Back maintenance programme by Fielding

Wednesday: 6-mile easy run alone. Start at 5:30 AM, in darkness, nevertheless still 73-75F.

Thursday: 6-mile MEP run alone. Start again at 5:30AM, in darkness, but 73-75F.

Friday: cross training, special runner's lower body workout + Anderson's special runner's stretches.

Saturday: 6-mile MEP run - my husband toes had cured, it was much bigger fun to sweat with him. (5:30 AM, 75 F)

Sunday: 12-mile combo - start at 5AM; 75F, 85% humidity the HELL
What can I say? It was very hard to keep up the spirit, but we DID it. We even had a 7:59 (!!!!) 6th mile.
Splits: 9:09; 8:57; 8:26; 8:28; 8:21; 7:59; 8:37; 8:33; 8:22; 8:50; 8:51; 8:48
WATER SALT WATER SALT WATER SALT WATER SALT..before, during, after run