Marathon Training Week 5
Monday: Run and strength
8 miles (8:04)
substantial arm and ab workout at the gym
2 mile warm up, 200 meter track workout: 2 X 12 laps with straight away strides and jog recoveries (12:22, 12:30), 2 mile cool down, then 2 treadmill miles
The weather was icky so I opted for the indoor track. I did more laps this time. This workout does not have long intervals but it keeps my heart rate up and gets my leg turnover quicker.
10 miles (7:52)
This was a nice outdoor run.
I did this run on the treadmill. I did not go as fast as I would have outside but got some decent paced miles in.
7 miles (warm up and cool down first and last miles, 5 at tempo in the low 7’s and down to a 6:30 last mile)
p.m. 3 treadmill miles (8ish pace seems fast on the treadmill but I was pressed for time)
I had planned on swimming but I had to catch up on some things and ran out of time. I needed a day off anyway!
Saturday: 5k Race (An almost perfect 5k!)
2 mile warm up, 5k race in 19:10, 5 easy miles afterwards
push ups, planks
This was technically a PR for me. My actual PR was last year at 19:02 and that course was a hair under 3.1. This course was 3.15. I knew it was a hair long, having run it in the past. Although I really did not think I would break 19 without any 5k specific training, I came close and feel like I can officially do it sometime soon! I had some doubts, mostly because I could not even do my 5k pace for 1000 meter intervals the week before. I guess adrenaline helps. A 6:05 pace equates to an 18:54 5k…if the course is completely, exactly on. I did get boxed in during the first mile and had to run way out of my way to pass people. It is hard being a short girl running with tall guys you can’t see around! It was cold and windy (about 13mph), but it could have been much worse this time of year. I negative split more than usual, and I actually felt better for each mile until the very end. But who ever feels good at the end of a 5k?! My splits were 6:14, 6:05, 6:02, and 5:11 last .15. I saw the clock at 18:55 and knew I was too far away to break 19….I will try it again in a few weeks, weather permitting!
Sunday: Long Run
18 miles (7:52 pace)
I ran 10 solo miles and my bf joined for the last 8. By that time I felt tired and the persistent, strong wind gusts did not help! This was a time on my feet run…not hard pace-wise but just fatiguing after awhile.
Total miles: 66
This was one of my highest mileage weeks ever. I am dropping back next week, then I plan on building to achieve an all time high of 75 miles in the peak week. I know that a marathon PR attempt requires lots of miles, both quality and quantity!