Marathon Training Week 8
Monday: Easy run
6 miles (8:01 pace)
light arm and ab workout
a.m. easy run: 3 miles (8:20)
p.m. speed workout:
1 mile warm up, (7:48), 4 X 400 (all 1:20’s), 1 mile cool down (8:35)
5.5 mile hill run, jogging the flatter sections, powering up the hills (7:56)
push ups, planks
I am not really following the planned speed program because it is not really working for me. I was getting slower on the longer distances compared to a month or so ago when I had come off of short, fast interval work. Also, the marathon I am doing is pretty hilly so I am including hills in my speed work on some weeks. So I did some fast intervals (for me) to get my leg turnover faster. I also did hills just to torture myself. Next week I will try the 5 X 1 mile repeats that the schedule suggests, probably a little slower than it says to do!
Wednesday: LONG, easy run
12 miles (7:53)
This is the longest weekday run I have done…Usually a 12 miler is my actual long run. Crazy schedule! It felt fine but it was hot.
Half-as$ed arm, ab workout. I was tired!
Thursday: Tempo run
8 miles (7:15 average)
I did a progression run with the last few miles under 7. My ankle that I bashed bothered me at the end. It has radiated to my achilles.
30 minute bike
Arms, abs, legs
Friday: Easy/rest day
I did a 20 minute swim/splash in the lake.
Saturday: Moderate run
7.4 miles (7:55)
I had planned on doing my long run this day but had some pain in that foot. I played it safe and decided to ice it and try a long run on Sunday. Sat/Sun are interchangeable for me in terms of a long run so it was ok.
push ups, planks
Sunday: Long run with marathon pace miles
18 miles (7:32)
I did a moderately hilly course. 9 miles at an 8ish pace and 9 miles at marathon pace. I took a gel and water during the run. The marathon pace miles were a little slower than when I did my 16 because that course was pretty flat. It was also more humid today. But I was happy with it-it was a solid run. I had some pain in the beginning but it went away, then came back at mile 15. I will continue to ice and hope for the best.
This was another good week. I got through all the runs but have some lingering foot pain. It is just annoying right now but not debilitating. If it does not improve I will have to take a few days off so that it has a chance to heal. I am also being extra careful about getting protein for recovery and taking my anti-inflammatory supplements (ginger, turmeric, etc.). I am feeling good about my training and thinking I could PR on a FLAT marathon course in Sept. But my marathon is hilly and hills are my weakness-I will keep running them in hopes of coming close to a 3:04 marathon again….I would consider getting the same time or even a minute slower an improvement on that course.
Total Miles: 63 (my highest mileage week EVER!