5 weeks to go until my goal marathon race in Erie, PA. This also means there are really only 3 weeks left of solid training. Boy, did that go fast! Time does fly when…yeah, this has been fun this time around. My coach and I seemed to have hit the sweet spot with training, focusing more on strength based workouts. All of my intervals have been between 1000 meters and 2 miles, nothing shorter than that. The paces have been between 10k and marathon pace, nothing faster than that. And my long runs have either been run easy or with tempo miles at marathon pace. I’ve done one 20 miler (and have one more to go), a handful of 17-18 milers and the rest between 13-16 miles. In the last two weeks, I’ve done workouts I’ve never been able to do before, at least as in control as these were. The key has been turning off my judgy mind and trusting not only the process but my coach as well. I’m excited to see how this will all play out on September 11th. I will be running a half marathon next weekend strictly at marathon pace. The goal will be to practice pacing, marathon race strategy, and taking fluids.
Monday: 60 minutes easy and not as painful as the last few Monday runs have been.
Tuesday: 83 minutes easy with James on the golf course.
Wednesday: Off/rest plus a massage.
Thursday: 79 minutes with 5 x mile in 8:00, 7:53, 7:50, 7:47, 7:43. The rest was one minute in between each. The goal pace was 7:50 but I intentionally eased into it as that seems to work better for me. The best part is that the paces felt relaxed. Did lower body strength training after the workout.
Saturday: 82 minutes and upper body strength training.
Sunday: 16 miles with 2 miles easy, 5 miles @ sub-8, 2 miles easy, 5 miles @ sub-8, 2 miles easy. I started fairly early (6:45am) and was very tired since I’m not a morning runner. However, once I got going, things started to gel together. My splits for the first 5 miles were: 7:57, 8:11 (hill), 7:59, 7:59, 7:57 and 8:01, 7:54, 7:57, 7:50, 7:53 for the second 5 miles. Last year these paces were my goal paces for long run workouts but I rarely hit them or hit them so effortlessly. We think it was because my interval paces were significantly faster than they are this time around so I’d come to the long run workouts (what matter most) tired and unmotivated. The less is more approach seems to be working for me.
Total: 7 hours, 22 minutes running (close to 50 miles)