Marathon Training Week 9
Monday: Cross train
1 hour elliptical, 30 minute bike
arm, ab workout
I fought the urge to run so I could give my foot a break from pounding the pavement. The elliptical was a good choice since I didn’t have to lift my feet. I had no pain.
I was going to do last week’s mile repeats but when I got to the track I realized I had forgotten my water. 1000m repeats were on the the schedule for this week and I thought those would be more manageable than mile repeats in the heat and with no water. What was I thinking?! A slow, shady long run is child’s play compared to a track workout in the blaring sun. I made it through 5 and had to run to the local super market and get two giant bottles of water. (I did not drive because I was too disgusting to get back in my car at that point). I didn’t want to pass out on the track so it was a good decision to go for water. I felt awkward at the store….totally sweaty and gross. Other than that unintended break, the workout went well.
1 mile warm up (8:12), 8 X 1000m (3:46, 3:47, 3:46, 3:45, 3:47, 3:46, 3:46, 3:45), 1 mile cool down (8:35)
I was pretty close to pace (3:45). The longer the interval, the more off pace I get.
plus 3/4 mile jog to and from the supermarket
p.m. 4 mile trail run, including 2X grass hill repeats (let’s just say at MY trail pace…not fast!)
Wednesday: Long run
13 miles (7:52)
Running a casual almost half marathon distance on a Wednesday morning? Sure, why not. Crazy schedule. Next week it starts back up with the “steady” runs at a 7:30 pace. They are shorter, TG.
Thursday: Tempo run
I had planned on doing a half marathon paced tempo (6:30’s). But it was hot and I did not feel my best (female issues…let’s just leave it at that!). So I did an alternating 8-7 minute per mile pace run, like the schedule actually says. I like these runs-they are so much easier than holding 6:30’s-40’s for a few miles straight. But today was not as easy as it could have been. I had pains and over heated. I stopped for water at mile 7 and splashed it all over my face to cool off. A tempo in the 6:30’s will have to happen soon…I don’t want a 7 minute pace to feel like a sprint. I will try to get in a 5k race sometime soon.
9 miles (7:29) Splits were 8:05, 6:53, 7:52, 6:49, 7:54, 6:58, 7:57, 6:58, 7:56
30 minute PiYo workout (arms, legs and abs)
p.m. I met up with some Salty women for a photo shoot. We had fun and did some running, plyos, and stretches for the photos. I might have run a mile total. I’m counting it!
1 mile (fun pace!)
Friday: Easy run
4 miles (8:30)
This run was broken up into 1 mile, then 3 at another time, due to lingering female issues.
Saturday: Tempo run
5 miles (7:10)
I was thinking of doing a 5k race but was too lazy to get up. Instead my bf and I ran a quick 5 miles in the afternoon heat. We did warm up and cool down first and last miles, with quicker inner miles.
Sunday: Long run
20 miles (8:14 pace)
This run was very hilly. I ran with my friend and my boyfriend. We ran early and it was not as hot, but the hills were very challenging!
Total Miles: 63/64ish
This was another solid week. My ankle/achilles pain is completely gone, hopefully for good. Next week I am dropping back the miles and racing a half marathon on Saturday.