Marathon Training Week 11
8ish easy miles
6 miles at tempo (7:06), 2 miles cool down (8:32)
I was pretty thrilled with this 7:06 pace….because this was the dreaded hilly lake lap. I have run this course as a 5 mile race a few times in the past. This time my 5 miles after the warm up were faster than I have ever raced it. Splits were: 7:53, 6:50, 7:09, 6:46, 6:53, 7:06.
arms, abs, legs
10 miles (8:11)
I felt pretty terrible on this run. It was a hot, humid, mid-day run and I had sore legs. I think I overdid the leg weights the previous day-before that I had only been doing light body weight type workouts. At mile 7 the bf and I ran by a nice lake…I thought he was joking when he asked if I wanted jump in it. I said YES and so we did. Words cannot describe how good that felt…I could almost hear the steam coming off my head as I submerged myself!
push ups, planks
I moved the speed workout to this day since I was too tired from driving on Tuesday (A distance runner can handle a tempo run more easily than a track workout any day!).
2 mile warm up, 2 X 400 (1:22, 1:24), 800 (2:57), 2 X 400 (1:22, 1:21), 800 (2:55), 2 X 400 (1:22, 1:22), 800 (2:58), a few strides, 2 mile cool down
This happens a lot, but the first set seemed the hardest, I peaked in the middle set, then slowed a little on the last set. However my track times are really coming along. They are still slow in relation to my long distance times, but fast for my personal history. I know it’s not that fast, but I think that 2:55 is a PR for me on an 800!
Friday: Easy run
8 miles (8:19)
push ups, planks
Saturday: Long run
22 miles (7:55)
I had planned on 20 miles but felt good (well, ok, not bad!) so decided to go for 22. This 22 miler was a week earlier than my schedule said to run; however, I did not do every long pace run the scheduled called for so far. I am hoping to do a long pace run next week and I am also hoping the half marathon/long races will make up for some of those pace runs.
Sunday: Recovery run
6 miles (8:09)
Hilly lake lap-but this time the pace was easier.
Total Miles: 70
This was a solid week of workouts. I sought out hills for my tempo and easy runs so that I will be used to them for the marathon. They are never easy but my main marathon goal is to suffer less than last year! I am still trying to build miles but I find it hard to fit in more than 70 miles per week. My all time high is maybe 76 miles. I might need to add more doubles and soon!