Well, here we are! Two more weeks of training down and three weeks to go! I’ve got exactly three more big workouts and then it’s taper time. The last two weeks have gone very well with lots of easy miles and a few big quality sessions.
Week of 03.11.19 – 03.17.19:
Monday – Off
Tuesday – Easy: 8 miles (9:21 pace)
Wednesday – Easy: 9 miles (8:48 pace)
Thursday – Easy: 9 miles (9:18 pace)
Friday – Easy: 8 miles (9:13 pace)
Saturday – Quality: 9 miles
I had a mini speed session Saturday morning. The workout was a 4 mile warm up, 8 X 200 w/ 200 recoveries and a 3 mile cool down. For a seemingly simple workout, I made it a bit complicated by doing my warm up on the treadmill, changing into my “fast shoes,” running over to the track (less than half a mile), running the 200s, running back from the track and finishing the run on the treadmill. I started on the treadmill so that I could start while it was still dark out. I know that it is likely completely safe to run at the track by myself in the dark, but even so, I don’t like to do that. The treadmill is always a better option for me if I am iffy about running alone. However, I really did NOT want to attempt 200s on the treadmill. The repeats would be too short and too fast for the treadmill. The mental image of flying off of the back of the treadmill and crashing into the windowed wall behind me is too much.
My goal time for the 200s was 38 seconds (5:02 pace). When I saw this on the schedule, I honestly thought to myself … I don’t think my legs will move that quickly period, much less in the thick of marathon training. I was pleasantly surprised to discover that I had way more turnover than expected! My average time for the eight 200s was 37 seconds (4:58 pace). Yay! Ultimately, there wasn’t really much to this workout, as it was more just like getting a few strides in the day before a race. I really like 200s though, so I had fun getting out on the track and pushing myself to run faster than I have in a while.
Sunday – Quality: 17.5 miles (7:11 pace)
My long run this week included 10 miles at marathon pace. I did a 3 mile warm up, 10 miles @ marathon pace and a 4.5 mile cool down. The workout was actually written as 2 X 5 miles @ marathon pace with a one mile recovery in between sets, but I felt so good once I started running that I just decided to knock all 10 out at once and added what would’ve been the extra recovery mile to the cool down. The conditions Sunday morning were just about perfect. The temperature was a little under 50° and the dew point was in close to 45°.
I ran the warm up miles with two of my girlfriends that are also training for Boston. We each had our own workouts to tackle after that, but we were at least still out there on the roads together. I donned my best spandex running shorts with good pockets, stashed two gels on one side and my car key and iPod on the other side. I also had my Garmin on one wrist and my RunAngel on the other wrist. Apparently marathon training runs require all the things these days. I also drank UCAN before the run as well, in an attempt to practice race day fueling a bit more accurately. So yeah … the weather was amazing and I felt amazing! I’m pretty sure this was one of the best workouts that I have ever done. I averaged 6:09 for 10 miles. Side note: my goal pace was closer to 6:20 and while I don’t think that 6:10 is my marathon pace just yet, I didn’t feel like I overran this workout or was having to work too hard at all and this confuses me a little bit. My coach tells me that this is what fitness feels like. I honestly still don’t know what to think.
Total – 60.8 miles
Week of 03.18.19 – 03.24.19:
Monday – Easy: 10 miles (9:09 pace)
Tuesday – Easy: 10.4 miles (9:11 pace)
Wednesday – Easy: 8 miles (9:29 pace)
Thursday – Quality
Thursday’s workout was a 3 mile warm up, 5 X 1200 @ interval pace and a 2 mile cool down. I haven’t done 1200s in a hot minute. I’ve done plenty of 1k repeat workouts, but the extra 200 really seemed to push this one over the edge. It might as well have been written as 5 X 1200 at death pace! I could feel the lactic acid building up in my legs during this workout and I haven’t been as out of breath as I was at the end of each of these repeats as I have in a while. Goodness. My goal pace was 5:30 and I didn’t quite get that on any of them. I wasn’t terribly far off though, as I averaged just under 5:40. I had to WORK for that though! It was hard as heck, but also kinda fun to get in a good quality speed session at the track.
Friday – Easy: 9 miles (10:07 pace)
Saturday – Easy: 7.3 miles (10:11 pace)
Sunday – Quality: 18.5 miles
Sunday’s long run was a 2 mile warm up, 3 X 4 miles @ marathon pace w/ a 1 mile recovery between sets and a 2 mile cool down. We had great weather again this week. I sought out some hills this week, climbing 350 feet during the workout portion. Of course this made the pace miles more challenging, but it also gave me a bit of a confidence boost as far as my ability to maintain an average pace on hilly terrain (i.e., Boston). My average paces were 6:19, 6:24 and 6:18, but my actual mile splits varied from 6:15 to 6:35. My routine was pretty much the same this weekend as last … I did the two mile warm up with two of my friends that are training for Boston and the rest of the workout on my own. I had UCAN and half a cup of coffee pre-run (believe me, this was not purposeful, I just woke up too late to get the entire cup down before leaving the house) and I had two gels along the way, at the end of the first and second 4 mile marathon pace segments.
Overall, I am very pleased with this workout. This is the most marathon pace miles I have ever done in one run and I finished feeling strong and like I could’ve done more. I guess that’s good since I’ll need to do 14.2 more on race day. Ha!
Total – 72.9 miles