Good to Be Back!

Hello Running World!
Thank you Confucius for entertaining my Reader all this time, while I've been busy.
I was not that Fury as I wanted to run like.
But I am back to running long & winding ...
I got my precise results for Omsk, Russia marathon published.
Thank you Paul for the link!
The document is in Russian, anyway you can see me there with Official result 3:57:22
Placement 271 out of 687 men who finished.
"Not too shabby"? hmm.

Recently I have talked a lot to the coach and here's a short summary (as I got it hopefully right) for future running work:
- concentrate more on long runs;
- a week with less qnty of "sessions" with decent mileage better than a lot of AM/PM short runs through the week;
- "Longer & slower" better than "faster & shorter";
- 80 - 90 miles a week diet prescribed by Doc.

And here's how we plan/planned to get it:

Aug, Sun 05 - Sat 11: ~3 mi; 3.0 @ 9:52 !
Aug, Sun 12 - Sat 18: ~10 mi; 10.02 @ 8:38
Aug, Sun 19 - Sat 25: ~40 mi; 40.35 @ 8:25
Aug, Sun 26 - Sep, Sat 01: ~50 mi; 40.75 @ 8:11
Sep, Sun 02 - Sat 08: ~ 60 mi
Sep, Sun 09 - Sat 15: ~ 70 miles
Sep, Sun 16 - Sat 22: ~ 80 miles - Here we are
Sep, Sun 23 - Sat 29: ~ 80 miles
Sep, Sun 30 - Oct, Sat 06: 90 ??
Oct, Sun 07 - Sat 13: ~ 90 nutty miles?
Oct, Sun 14 - Sat 20: ~ doc's diet?
Oct, Sun 21 - Sat 27: ~ still alive ?
Oct, Sun 28 - Nov, Sat 03: TAPER !!!
Nov, Sun 04 - Nov, Sat 10: this is a trully blessed time
Nov, Sun 04 - Nov, Sat 10: more snow with little running.

Lately I didn't do anything special, ran mostly in pm time, which is not good considering early start in Shanghai. 7:30 AM in Shanghai equal to my 5:30 AM local kaz time.
Highlights of post race period:
I started real bad right on a week after the marathon, made only 3 miles with sub 10 min(!) pace and the only idea that "those legs do not listen to me, do not feel they are mine". 2 weeks later it was getting better and better. Then I made longer and longer runs, added uphills and even easy intervals 3 x 400, 4 x 400.

August 31, 2007, Fri: I go on with this "Mile repeats strategy"
decided to make serious Mile repeats and didn't really believe that I'm able to hit 6 fast miles within the limited time:
6 x 1 mile, Target: Sub 6:38. Rest time 11:40.
All details of this Core shaking workout (for me, only for me :) here.
Last day (unofficially) of the summer 07 and I run mile by mile faster and faster.
Doing mile #4 I only realized that I can finish all 6 repeats. My time is 6:00 for a mile. "Make it slower and do not be that jerk, no need to crash your own PR here. These are only mile repeats".
I did such repeats a long ago but never had six of them within such time.

Next day I dragged 10 miles (instead of planned 20!) so such Intervals are real core shaker for me. Guess I shall make it once per month, could be twice.

Total mileage for Sep 07: 118.72 lowest mileage "ever" :(

Fr, 8/31 Six fury mile repeats :)
Sa, 9/01 pm, 1:27:08, 10.0 mi, avg.pace 8:43, HR 137
Su, 9/02 pm, 1:26:30, 10.0 mi, avg.pace 8:39, HR 138
Mo, 9/03 REST
Tu, 9/04 am!, 1:37:17, 11.01 mi, avg.pace 8:50, HR 143

Summer is over and feels like tough time ahead. Whatever -
Happy Running Everybody!!!