Marathon Training Week 9
1 slow treadmill mile
light arms, abs
I only ran one mile because I tried to run on the treadmill after eating-bad idea.
a.m. 5 miles (8:09)
p.m. speed work: 1.5 mile warm up, 2 X 1600 (5:56, 6:04), 2 X 800 (2:57, 2:59), 4 X 200 (39, 41, 40, 40), 1 mile cool down
I went out too fast on the first 1600 but hey, it was a one mile (1600-close enough) PR! I crashed a little throughout the workout but this crash/burn type of workout is good to do now and then.
push ups, planks
a.m. 7.5 miles with hills (8:17)
p.m. 4. 5 easy miles (8:48)
1 mile warm up, 5 miles at tempo (6:47 average), 1.5 mile cool down
I crashed a little from mile 3 due to fatigue, elevation and a side stitch (no more peanut butter before runs!). It was still a good workout.
p.m. 4.5 mile recovery run (8:27)
arms, abs, legs
Friday: Easy run
7 miles (8:10)
Saturday: Long run
20 miles (7:39)
I finally completed a quicker paced long run. We started with an uphill first mile at a 9 minute pace. I ran some 7:15’s in the middle but tried to maintain a steady 7:30 pace. I slowed a little on the uphills but finished with a strong 7:11 mile.
Sunday: Easy run
8 miles (8:16)
Total Miles: 70
This was a good week of running. I was fatigued by the end but I had some quality runs and a decent amount of miles. I have the first of (maybe) two summer half marathons next week. The first one is harder but hopefully I am getting in better shape each week. I hope to beat my course PR of 1:29 on the first one, and 1:26 on the second (flatter) one three weeks later. I am seeing how the first race goes before I commit to the second one!