Marathon Training Week 12
Half Marathons in 2009, 2013 and 2016. Can I still get faster with age? Time will tell!
a.m. 7 miles (8:16)
p.m. 6.5 miles (8:19)
This was a nice day of easy runs. I banked some miles so I could run a little less on the other days.
2.63 mile warm up, 6 X 800 back and forth on a hilly path (3:15, 2:56, 3:07, 2:56, 3:08, 2:54 – it is fairly obvious which way was more uphill and which was downhill-right?!), 2 mile cool down
This was a good group speed workout. We cut it a little short because two different tracks were in use and it was going to get dark. I was kind of relieved because I have not been running long speed sessions anyway. We ended up running the 800s on a hilly path. Road races are not track flat anyway, so this was more like “real world” running. It obviously was not as fast as on the track but I was happy with my paces.
8.5 miles (8:01 pace)
a.m. 9 miles (7:19)
This was a progressive tempo run, starting with a 7:55 first mile down to a 6:37 penultimate mile, then a final cool down mile. I don’t know why but these runs feel so much easier than a sustained tempo run that is fast from the get go.
p.m. 3 miles (8:14)
An easy 3 miler is my favorite run ever.
4 miles (8:16)
This seems to be about my easy/recovery pace when I plan to go easy and don’t look at my watch. I have been better about that lately. Since I am running more miles now, I realize they cannot ALL be under an 8 min pace like back when I ran 30 miles per week. I am just trying to run my body for these easy runs.
Saturday: Long Run (with quicker miles)
20 miles (7:35)
I ran with people for the first 12 miles and then did the other 8 by myself. I did most of the miles on the easier side for the most part (apart from 2 sub 7:20 miles in the mix), then did 6:50-7:05 miles for miles 11, 12, 14, 15, 16, and 19. My legs felt tired at mile 16 but I kept imagining marathon day as motivation to keep going.
push ups, planks
Sunday: Recovery Run
8.5 miles (7:53 average)
I started pretty slow and my body was a little sore, but not too bad. After a few miles I felt good and ran some 7:30’s. Again, I didn’t look at my watch, I just ran what felt easy that day.
push ups, planks
Bonus: I finished my taxes on this day!!!
Total miles: 74
This was a great running week! The weather was so much better and I did not run on the treadmill at all. It helped running the hard runs (speed, tempo and long) with people. And I had no calf pain at all. My butt/IT/hamstring ached a bit at the end of the 20 miler but something always hurts after a 20 miler. I am running more miles than I have ever run in this training cycle. I have added “junk miles”, i.e. additional miles that are slower than my norm. But they seem to serve a purpose for me – to get the blood flowing, help recovery and build endurance (and burn calories!). I will see if this strategy helps my marathon. If not, I may resume being a 40-50 mile per week runner.