This week (Training Week 8), I am scheduled for track, tempo and long runs, but I also have the Second Empire Classic 5K on Sunday May 2nd (afternoon). My long run this week is meant to be 14 miles @8.55 and next week (May 9th) is going to be 10 miles @ 8.55. The next weekend (May 16th) is the final run of the Second Empire Series - the Half Marathon. I like to do my long runs on Sunday normally, just because it is hard to find the time on a work day to run for 2 hours.
Given that I want to run the Second Empire Classic 5K hard in order to get as many points as possible in the standings (I have a good chance of placing in my age group overall), there is no way I can run 14 miles the day before the race on Saturday.
I think I have a few options:
#1: Move my 14 mile run to the middle of next week and drop the 10 mile run next week.
#2: Drop my 14 mile run completely, and go with the 10 mile run next week.
#3: Replace my Thursday tempo run this week with my 14 mile run.
Monday, April 26, 2010
Marathon Training - Week 7
My legs were tired after last weekend's 5K and 14 mile run, but I dragged myself to the track on Tuesday for my Speed workout. I made sure to warm up and stretch longer than I typically would and wore my Calf Guards as a precaution. I broke the runs in to 100m splits so that I could make sure I was running at the correct pace throughout the run and it seemed to work well. I didn't feel any issues with my calf during the workout, but my legs were definitely tired when I got home.
The week at work was stressful this week, and when it came to my Tempo run I certainly didn't feel relaxed at all. I had worked long hours all week and before I knew it, it was 7pm and my window for running was closing fast. I stretched a little and set out on my easy pace first mile trying to relax my body whilst warming up. The warm up mile was a slow 9:21 and I hadn't managed to loosen my tense shoulders at all - at that point I knew the tempo miles were going to be tough. 7.52/mile pace is typically relatively easy for me, but I found it more difficult than normal - my splits were all slower than my goal pace and my entire body was tight and achy by the middle of the 5th mile. I decided I'd finish that mile and then call it a night. There was no point pushing through an extra 2 miles when I felt like I was going to pull a muscle somewhere on my body if I took another step. I walked back home, stretched and got a good nights sleep.
Saturday was the 2nd annual Run For The Heroes 5K in Raleigh. I had no intentions of running hard as this race was not part of the Second Empire Series and I had a 16 mile run scheduled for Sunday. I ran with Ken and Steph and we finished with a clock time of 24:22 (my watch said 24:12 - we had chips, so I have no idea what happened to the chip times).
We had a fairly late night on Saturday, and I slept in until 9:00am on Sunday. By the time I had eaten my breakfast and was ready to go, it was 10:20am. It was overcast, but 70F and humid. My right calf and hamstring had felt tight during the 5K on Saturday, so I had no idea whether I would be able to get through the 16 miles. I set out and felt relaxed and comfortable. I had to really focus on holding my pace at the 8:55/mile pace, which for the first 8 miles felt like I was running with one foot on the brake. My calf (and the rest of my body) felt great. When I got to 10 miles, the sun came out from behind the clouds, I felt my body begin to get tired and the 8:55/mile pace became about all I could manage. I dug deep mentally, and pushed through the final 6 miles to complete my longest run both in distance (14 was my previous longest) and time (2 hours 4 minutes was my previous longest). I walked the 1.5 miles home as a warm down and rested in a cold bath for a while. I wore my compression socks for the rest of the day to help my muscle recovery.
Overall, I am really pleased with this week of training. I knew it was going to be hard as I started the week with tired legs and planned to run on 4 days out of 7, but everything went as well as could be expected and I have a new longest run under my belt.
Speed
=====
Plan: 10-20 min warm up, 1200m (5:01), 1000m (4:08), 800m (3:16), 600m (2:26), 400m (1:36), 200m (0:48) (200m RI), 10 min cool down
Actual (Tuesday @ 7pm, 70F, sunny): 1600m warm up, 1200m (4:59), 1000m (4:09), 800m (3:14), 600m (2:28), 400m (1:34), 200m (0:41), 1000m cool down.
Tempo
=====
Plan: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Actual (Thursday @7.30pm, 65F, getting dark): 5 mile run: 9:21, 7:59, 8:12, 7:55, 8:08 - Click here for Map/Splits
Long
====
Plan: 16 miles @ Marathon Pace + 45 (8:55/mile)
Actual (Sunday @1oam, 70F, sunny): 16 miles @ 8:52/mile: Click here for Map/Splits
Extra
====
Plan: Run For Our Heroes 5K
Actual: Run For Our Heroes 5K - 24:12 - Click here for Map/Splits
The week at work was stressful this week, and when it came to my Tempo run I certainly didn't feel relaxed at all. I had worked long hours all week and before I knew it, it was 7pm and my window for running was closing fast. I stretched a little and set out on my easy pace first mile trying to relax my body whilst warming up. The warm up mile was a slow 9:21 and I hadn't managed to loosen my tense shoulders at all - at that point I knew the tempo miles were going to be tough. 7.52/mile pace is typically relatively easy for me, but I found it more difficult than normal - my splits were all slower than my goal pace and my entire body was tight and achy by the middle of the 5th mile. I decided I'd finish that mile and then call it a night. There was no point pushing through an extra 2 miles when I felt like I was going to pull a muscle somewhere on my body if I took another step. I walked back home, stretched and got a good nights sleep.
Saturday was the 2nd annual Run For The Heroes 5K in Raleigh. I had no intentions of running hard as this race was not part of the Second Empire Series and I had a 16 mile run scheduled for Sunday. I ran with Ken and Steph and we finished with a clock time of 24:22 (my watch said 24:12 - we had chips, so I have no idea what happened to the chip times).
We had a fairly late night on Saturday, and I slept in until 9:00am on Sunday. By the time I had eaten my breakfast and was ready to go, it was 10:20am. It was overcast, but 70F and humid. My right calf and hamstring had felt tight during the 5K on Saturday, so I had no idea whether I would be able to get through the 16 miles. I set out and felt relaxed and comfortable. I had to really focus on holding my pace at the 8:55/mile pace, which for the first 8 miles felt like I was running with one foot on the brake. My calf (and the rest of my body) felt great. When I got to 10 miles, the sun came out from behind the clouds, I felt my body begin to get tired and the 8:55/mile pace became about all I could manage. I dug deep mentally, and pushed through the final 6 miles to complete my longest run both in distance (14 was my previous longest) and time (2 hours 4 minutes was my previous longest). I walked the 1.5 miles home as a warm down and rested in a cold bath for a while. I wore my compression socks for the rest of the day to help my muscle recovery.
Overall, I am really pleased with this week of training. I knew it was going to be hard as I started the week with tired legs and planned to run on 4 days out of 7, but everything went as well as could be expected and I have a new longest run under my belt.
Speed
=====
Plan: 10-20 min warm up, 1200m (5:01), 1000m (4:08), 800m (3:16), 600m (2:26), 400m (1:36), 200m (0:48) (200m RI), 10 min cool down
Actual (Tuesday @ 7pm, 70F, sunny): 1600m warm up, 1200m (4:59), 1000m (4:09), 800m (3:14), 600m (2:28), 400m (1:34), 200m (0:41), 1000m cool down.
Tempo
=====
Plan: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Actual (Thursday @7.30pm, 65F, getting dark): 5 mile run: 9:21, 7:59, 8:12, 7:55, 8:08 - Click here for Map/Splits
Long
====
Plan: 16 miles @ Marathon Pace + 45 (8:55/mile)
Actual (Sunday @1oam, 70F, sunny): 16 miles @ 8:52/mile: Click here for Map/Splits
Extra
====
Plan: Run For Our Heroes 5K
Actual: Run For Our Heroes 5K - 24:12 - Click here for Map/Splits
Sunday, April 18, 2010
Marathon Training - Week 6
I focused on resting, icing, stretching and foam rolling my right calf muscle this week in the hope that I would be able to quickly return to my training program following my calf strain last week. I did a yoga workout on Monday and the pain in my calf was mostly gone by Monday night. I did a longer yoga workout on Wednesday without any pain or tightness and decided that I would do a short run on Thursday to see whether I would be able to do the Saint Timothy's 5K on Saturday.
I did my test run without my calf compression support and didn't have any pain or tightness while running. When I returned home, I went straight to the foam roller and discovered that both of my calf muscles felt tight. A couple of minutes on each leg relieved the tension and I decided that I was fit enough to run on Saturday.
My Saint Timothy's 5K race report is in it's own blog post, but in summary, on the plus side I ran the race with my calf compression support on and I got through the 3.1 miles without any calf issues at all. However, on the negative side, I ran my slowest 5K race of the year (23.10), but more importantly from a pace management perspective I simply ran an awful race. I knew that the course was hilly and that the temperature (70F, 21C) was a little warm and humid but I was more focused on how my calf muscle felt and not focusing on my watch in the first mile. I went through the first mile far too fast (6:35) and paid for it.
After doing some research on Saturday, I came to the conclusion that I probably need calf compression while I am running. I have had calf problems in the spring, summer and fall before, but never in the winter, which just happens to be the time when I run in my compression tights. So, I bought a pair of 2XU Calf Compression Guards on Saturday and decided to wear them during a long run on Sunday.
My training plan had a 14 mile run at Marathon Pace + 45 seconds (8.55/mile), so I decided to give it a try. I stayed close to home just in case I experienced any calf issues and told myself that the moment I felt any calf discomfort that I should stop immediately and return home. I got through the run without any problems at all (apart from boredom of running around the lake 7 times!). I am looking forward to trying a full week of running next week!
Speed
=====
Plan: 10-20 min warm up, 4 x 800m (3:16) (2 min RI), 10 min cool down
Actual: None
Tempo
=====
Plan: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Actual: None
Long
====
Plan: 14 miles @ Marathon Pace + 45 (8:55/mile)
Actual: 14 miles @ 8:51/mile
Extra
====
Plan: Saint Timothy's 5K
Actual: Saint Timothy's 5K - 23:10
I did my test run without my calf compression support and didn't have any pain or tightness while running. When I returned home, I went straight to the foam roller and discovered that both of my calf muscles felt tight. A couple of minutes on each leg relieved the tension and I decided that I was fit enough to run on Saturday.
My Saint Timothy's 5K race report is in it's own blog post, but in summary, on the plus side I ran the race with my calf compression support on and I got through the 3.1 miles without any calf issues at all. However, on the negative side, I ran my slowest 5K race of the year (23.10), but more importantly from a pace management perspective I simply ran an awful race. I knew that the course was hilly and that the temperature (70F, 21C) was a little warm and humid but I was more focused on how my calf muscle felt and not focusing on my watch in the first mile. I went through the first mile far too fast (6:35) and paid for it.
After doing some research on Saturday, I came to the conclusion that I probably need calf compression while I am running. I have had calf problems in the spring, summer and fall before, but never in the winter, which just happens to be the time when I run in my compression tights. So, I bought a pair of 2XU Calf Compression Guards on Saturday and decided to wear them during a long run on Sunday.
My training plan had a 14 mile run at Marathon Pace + 45 seconds (8.55/mile), so I decided to give it a try. I stayed close to home just in case I experienced any calf issues and told myself that the moment I felt any calf discomfort that I should stop immediately and return home. I got through the run without any problems at all (apart from boredom of running around the lake 7 times!). I am looking forward to trying a full week of running next week!
Speed
=====
Plan: 10-20 min warm up, 4 x 800m (3:16) (2 min RI), 10 min cool down
Actual: None
Tempo
=====
Plan: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Actual: None
Long
====
Plan: 14 miles @ Marathon Pace + 45 (8:55/mile)
Actual: 14 miles @ 8:51/mile
Extra
====
Plan: Saint Timothy's 5K
Actual: Saint Timothy's 5K - 23:10
St. Timothy’s School Spring Sprint 5K
This sixth race of the Second Empire Grand Prix of races was held in Raleigh, just 2 miles from my house!. This week I had been recovering from a calf strain and only made the decision to run on Thursday. I had been wearing a Calf Compressions Support to help my calf recover and decided that I would run in it as a preventative measure.
This was my first St. Timothy's School Spring Sprint 5K but I was well aware that the course certainly wasn't flat. This area of Raleigh has lots of rolling hills and even though the organizers were claiming a flatter, faster course for this year, I wasn't convinced.
The weather was warm (70F, 21C) and humid but dry and partly cloudy. I decided to run in my my warm weather outfit - singlet and shorts and even that felt like too much clothing.
After the kids 1 mile race, we were asked to take our places at the start line. There were a higher than normal number of children in the field and the organizers asked them to move behind the racers that were part of the Second Empire Series. I thought this was a great idea and safer for all concerned.
As we set off, I had set my watch for 7.15 miles but my main focus was getting though without any calf problems, so I tried to settle in to a rhythm quickly. However, things quickly got away from me as I found myself caught between focusing on my calf muscle and how uncomfortable I felt with the weather conditions. Somehow, I passed through the first mile in 6:35 - so much faster than my goal pace that I was shocked. Had I even looked at my watch during the first mile?
My race went downhill from there (unfortunately, the course continued to go up and down hill regularly). The hills, my issues with the temperature and my stupidly fast first mile meant the rest of the race was a struggle. I did manage to drag myself to the finish in 23:10 and was told by Elizabeth that the winning time was 17:18. This helped my mood improve as I knew that I would still end up with a decent number of points in the series!
Elizabeth had been chatting with a couple of other race watchers, one of which was a father of a 14 year old boy who he had been expecting to finish in around 19 minutes. The father was beginning to become anxious as the clock now read 25 minutes and there was no reason for the boy to be so far off of his pace. As the clock continued to tick, the father eventually disappeared and we assumed he had left to go out to the course to look for his son. We felt bad, but there was nothing we could do at this time as we had no idea what the boy even looked like! It certainly made me realize that as a parent, waiting at the finish line for a child to complete a race in an area that they don't know has to be very stressful.
We did check the results on Saturday evening and the boy crossed the finish line in just over 32 minutes. We have no idea what went wrong, but at least he finished the race and was able to reunite with his father. Maybe we'll find out at the next race in the series in two weeks.
The results also showed that I placed 2nd in my age group and 52nd out of 370 runners and I should earn a season high 746 points in the Second Empire Series - overall not a bad result for a poorly run race.
This was my first St. Timothy's School Spring Sprint 5K but I was well aware that the course certainly wasn't flat. This area of Raleigh has lots of rolling hills and even though the organizers were claiming a flatter, faster course for this year, I wasn't convinced.
The weather was warm (70F, 21C) and humid but dry and partly cloudy. I decided to run in my my warm weather outfit - singlet and shorts and even that felt like too much clothing.
After the kids 1 mile race, we were asked to take our places at the start line. There were a higher than normal number of children in the field and the organizers asked them to move behind the racers that were part of the Second Empire Series. I thought this was a great idea and safer for all concerned.
As we set off, I had set my watch for 7.15 miles but my main focus was getting though without any calf problems, so I tried to settle in to a rhythm quickly. However, things quickly got away from me as I found myself caught between focusing on my calf muscle and how uncomfortable I felt with the weather conditions. Somehow, I passed through the first mile in 6:35 - so much faster than my goal pace that I was shocked. Had I even looked at my watch during the first mile?
My race went downhill from there (unfortunately, the course continued to go up and down hill regularly). The hills, my issues with the temperature and my stupidly fast first mile meant the rest of the race was a struggle. I did manage to drag myself to the finish in 23:10 and was told by Elizabeth that the winning time was 17:18. This helped my mood improve as I knew that I would still end up with a decent number of points in the series!
Elizabeth had been chatting with a couple of other race watchers, one of which was a father of a 14 year old boy who he had been expecting to finish in around 19 minutes. The father was beginning to become anxious as the clock now read 25 minutes and there was no reason for the boy to be so far off of his pace. As the clock continued to tick, the father eventually disappeared and we assumed he had left to go out to the course to look for his son. We felt bad, but there was nothing we could do at this time as we had no idea what the boy even looked like! It certainly made me realize that as a parent, waiting at the finish line for a child to complete a race in an area that they don't know has to be very stressful.
We did check the results on Saturday evening and the boy crossed the finish line in just over 32 minutes. We have no idea what went wrong, but at least he finished the race and was able to reunite with his father. Maybe we'll find out at the next race in the series in two weeks.
The results also showed that I placed 2nd in my age group and 52nd out of 370 runners and I should earn a season high 746 points in the Second Empire Series - overall not a bad result for a poorly run race.
Monday, April 12, 2010
Marathon Training - Week 5
This week has not gone to plan at all!
The temperature of 86F (30C) on Tuesday combined with the fact I did my long run on Monday morning meant I wasn't able to complete my speed workout fully (I did manage 2/3rds of it). I then traveled for work from Wednesday to Friday and was stuck with very old hotel gym equipment. I managed a cross-training workout on Wednesday on the bike but had no intention of trying to run on the old treadmill, so I decided to focus on some strength exercises for my calves - which turned out to be a very bad idea.
I returned home on Friday afternoon, had dinner and set out for my scheduled tempo run (only 2 miles at short tempo pace). Half way through my second mile I felt a searing pain in my right calf muscle that appeared with no warning at all. I have had dull aches in my calf muscles before when running, but nothing like this. I slowed down and ran the rest of the mile in the hope that the pain would subside - but no luck. I decided against attempting the remaining 2 miles of my run at easy pace and began the slow walk home stopping along the way to stretch the muscle gently.
By the time I got home the pain was all the way up the back of my right leg. I had overworked my calf muscle with the strength exercises and had strained it. I got my ice pack out of the freezer and applied it to my right calf. After 15 minutes of ice treatment, the ice pack was now just a pack of warm water but the pain was still the same.
On Saturday morning I bought an ACE compression support and elevated my leg to complete the RICE quartet. I continued to apply ice and compression throughout Saturday and decided to also buy a foam roller to help speed my recovery. By Saturday afternoon I was able to walk relatively freely and by Sunday evening my calf felt better even still with only mild discomfort during focused stretching of the area of the muscle that I had strained.
Today I did a yoga workout and I think I'll add a couple of them to my weekly workout schedule to help keep my body relaxed. I have a history of tight calf muscles and yoga should help with that.
While I might be able to get through my long run at 8:40/mile pace today, I don't think it is worth the possible damage that I could do to my calf muscle. I am early enough in my program and I have a good enough endurance foundation that I can miss a couple of long runs at this stage.
I plan a few days of rest, compression, stretching, foam rolling and yoga and hopefully I will be back ready to run Week 7 of my Marathon Training program.
Speed
=====
Plan: 10-20 min warm up, 3 x 1600m (6:49) (1 min RI), 10 min cool down
Actual: 1200m warm up, 2 x 1600m (6:47, 6.53) (1 min RI), 10 min cool down
Tempo
=====
Plan: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Actual: 4 mile run: 2 miles easy (8:40, 8:20), 2 miles @ short tempo (7:11, 7:17)
Long
====
Plan: 12 miles @ Marathon Pace + 30 (8:40/mile)
Actual: None
The temperature of 86F (30C) on Tuesday combined with the fact I did my long run on Monday morning meant I wasn't able to complete my speed workout fully (I did manage 2/3rds of it). I then traveled for work from Wednesday to Friday and was stuck with very old hotel gym equipment. I managed a cross-training workout on Wednesday on the bike but had no intention of trying to run on the old treadmill, so I decided to focus on some strength exercises for my calves - which turned out to be a very bad idea.
I returned home on Friday afternoon, had dinner and set out for my scheduled tempo run (only 2 miles at short tempo pace). Half way through my second mile I felt a searing pain in my right calf muscle that appeared with no warning at all. I have had dull aches in my calf muscles before when running, but nothing like this. I slowed down and ran the rest of the mile in the hope that the pain would subside - but no luck. I decided against attempting the remaining 2 miles of my run at easy pace and began the slow walk home stopping along the way to stretch the muscle gently.
By the time I got home the pain was all the way up the back of my right leg. I had overworked my calf muscle with the strength exercises and had strained it. I got my ice pack out of the freezer and applied it to my right calf. After 15 minutes of ice treatment, the ice pack was now just a pack of warm water but the pain was still the same.
On Saturday morning I bought an ACE compression support and elevated my leg to complete the RICE quartet. I continued to apply ice and compression throughout Saturday and decided to also buy a foam roller to help speed my recovery. By Saturday afternoon I was able to walk relatively freely and by Sunday evening my calf felt better even still with only mild discomfort during focused stretching of the area of the muscle that I had strained.
Today I did a yoga workout and I think I'll add a couple of them to my weekly workout schedule to help keep my body relaxed. I have a history of tight calf muscles and yoga should help with that.
While I might be able to get through my long run at 8:40/mile pace today, I don't think it is worth the possible damage that I could do to my calf muscle. I am early enough in my program and I have a good enough endurance foundation that I can miss a couple of long runs at this stage.
I plan a few days of rest, compression, stretching, foam rolling and yoga and hopefully I will be back ready to run Week 7 of my Marathon Training program.
Speed
=====
Plan: 10-20 min warm up, 3 x 1600m (6:49) (1 min RI), 10 min cool down
Actual: 1200m warm up, 2 x 1600m (6:47, 6.53) (1 min RI), 10 min cool down
Tempo
=====
Plan: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Actual: 4 mile run: 2 miles easy (8:40, 8:20), 2 miles @ short tempo (7:11, 7:17)
Long
====
Plan: 12 miles @ Marathon Pace + 30 (8:40/mile)
Actual: None
Wednesday, April 7, 2010
Intervals Failure!
Last week I had no problem with my Speed workout which was 6 x 400m with 400 jog/walk in between. The same cannot be said for last night's Speed workout!
This week I was scheduled to do 3 x 1600m at 6.49 with 1 minute jog/walk in between each 1600m interval. I remember thinking to myself when I saw this workout that it would be one of the tougher ones because of the very short 1 minute rest interval, but as the speed is about the same as my 5K speed and the distance is slightly less than a 5K, I didn't think it was unachievable.
What I didn't account for was the heat! it was 86 degrees at 7pm, and even although the humidity was low, it still had quite the effect on me. I was able to do a 1600m warm up jog followed by 1600m @ 6.47, a 1 minute rest and 1600m @ 6.56. However, after my 1 minute rest, I had no energy left to be able to do another 1600m interval and even after 3 minutes I knew I wouldn't be able to get around the track four more times at anything more than a jog and decided to call it a night.
I have 5 more of these workouts scheduled before my Marathon, so it isn't a big deal that I didn't manage to complete it the first time around and I am happy that I at least completed 2/3rd's of it at the first attempt!
It won't be long before 86 degrees is the normal temperature throughout the day here in NC and although I can do my other workouts early in the morning, my track workouts will have to be in the evening whilst the school track is in use during the daytime hours. It took me quite a while to get used to running in the heat last year, but at least I have plenty of time on my side.
This week I was scheduled to do 3 x 1600m at 6.49 with 1 minute jog/walk in between each 1600m interval. I remember thinking to myself when I saw this workout that it would be one of the tougher ones because of the very short 1 minute rest interval, but as the speed is about the same as my 5K speed and the distance is slightly less than a 5K, I didn't think it was unachievable.
What I didn't account for was the heat! it was 86 degrees at 7pm, and even although the humidity was low, it still had quite the effect on me. I was able to do a 1600m warm up jog followed by 1600m @ 6.47, a 1 minute rest and 1600m @ 6.56. However, after my 1 minute rest, I had no energy left to be able to do another 1600m interval and even after 3 minutes I knew I wouldn't be able to get around the track four more times at anything more than a jog and decided to call it a night.
I have 5 more of these workouts scheduled before my Marathon, so it isn't a big deal that I didn't manage to complete it the first time around and I am happy that I at least completed 2/3rd's of it at the first attempt!
It won't be long before 86 degrees is the normal temperature throughout the day here in NC and although I can do my other workouts early in the morning, my track workouts will have to be in the evening whilst the school track is in use during the daytime hours. It took me quite a while to get used to running in the heat last year, but at least I have plenty of time on my side.
Monday, April 5, 2010
Marathon Training - April
Week 5: Week starting April 5th
==================
Speed: 10-20 min warm up, 3 x 1600m (6:49) (1 min RI), 10 min cool down
Tempo: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Long: 12 miles @ Marathon Pace + 30 (8:40/mile)
Week 6: Week starting April 12th
==================
Speed: 10-20 min warm up, 4 x 800m (3:16) (2 min RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Saint Timothy's 5K (4/17)
Week 7: Week starting April 19th
==================
Speed: 10-20 min warm up, 1200m (5:01), 1000m (4:08), 800m (3:16), 600m (2:26), 400m (1:36), 200m (0:48) (200m RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 16 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Run For Our Heroes 5K (4/24)
Week 8: Week starting April 26th
==================
Speed: 10-20 min warm up, 5 x 1000m (4:08) (400m RI), 10 min cool down
Tempo: 6 mile run: 1 mile easy (8:57/mile), 4 miles @ mid tempo (7.37/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)
==================
Speed: 10-20 min warm up, 3 x 1600m (6:49) (1 min RI), 10 min cool down
Tempo: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Long: 12 miles @ Marathon Pace + 30 (8:40/mile)
Week 6: Week starting April 12th
==================
Speed: 10-20 min warm up, 4 x 800m (3:16) (2 min RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Saint Timothy's 5K (4/17)
Week 7: Week starting April 19th
==================
Speed: 10-20 min warm up, 1200m (5:01), 1000m (4:08), 800m (3:16), 600m (2:26), 400m (1:36), 200m (0:48) (200m RI), 10 min cool down
Tempo: 7 mile run: 1 mile easy (8:57/mile), 5 miles @ long tempo (7.52/mile), 1 mile easy
Long: 16 miles @ Marathon Pace + 45 (8:55/mile)
Extra: Run For Our Heroes 5K (4/24)
Week 8: Week starting April 26th
==================
Speed: 10-20 min warm up, 5 x 1000m (4:08) (400m RI), 10 min cool down
Tempo: 6 mile run: 1 mile easy (8:57/mile), 4 miles @ mid tempo (7.37/mile), 1 mile easy
Long: 14 miles @ Marathon Pace + 45 (8:55/mile)
Marathon Training - Week 4
Although this was officially week #4 of my Marathon Training, it was really the first week that I had assigned myself a full training work load. Overall it went well.
Speed
=====
Plan: 10-20 min warm up, 6 x 400m (1:36) (400m RI), 10 min cool down
Actual: 2000m warm up, 6 x 400m with 400m RI (1:31,1:30,1:30,1:31,1:30,1:30), 1000m cool down.
Notes: Tuesday, Track, 7:30am, 50F (10C), sunny. I found it quite easy to maintain my pace through the six intervals as the 400m rest interval was more than enough. The upcoming weeks will be more difficult, but this was a good start. I did this workout in the morning as the school was closed, but I will need to switch to evenings in a few weeks as the schools start very early each day.
Tempo
=====
Plan: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Actual: 6 miles, splits: 8:42, 8:20, 6:57, 7:12, 8:30, 8:24
Notes: Thursday, Trail, 7:30am, 50F (10C), overcast. I found it hard to find the right speeds. My "easy" miles were too fast and during the short tempo I was aiming for 7.22/mile but ended up running 6:57 and 7:12. I expect it will be easier when I run at the tempo speed for more miles.
Long
====
Plan: 12 miles @ Marathon Pace + 30 (8:40/mile)
Actual: 12 miles @ 8:39/mile (click here for map)
Notes: Monday, Trail, 7:00am, 62F (16F), sunny. Elizabeth and I celebrated our first anniversary in Charleston over the weekend, so I moved my long run to Monday morning. I found the 8:40/mile pace easy and enjoyed the warm weather (it won't be long before it is 70F at 7:30am). I ran my normal trail run down to Crabtree Valley and back and finished with a 1 mile walk home.
Cross Training
===========
I did an extensive strength work out on Monday and cycled for 30 minutes in a low gear (high rpm) on Wednesday.
Speed
=====
Plan: 10-20 min warm up, 6 x 400m (1:36) (400m RI), 10 min cool down
Actual: 2000m warm up, 6 x 400m with 400m RI (1:31,1:30,1:30,1:31,1:30,1:30), 1000m cool down.
Notes: Tuesday, Track, 7:30am, 50F (10C), sunny. I found it quite easy to maintain my pace through the six intervals as the 400m rest interval was more than enough. The upcoming weeks will be more difficult, but this was a good start. I did this workout in the morning as the school was closed, but I will need to switch to evenings in a few weeks as the schools start very early each day.
Tempo
=====
Plan: 6 mile run: 2 miles easy (8:57/mile), 2 miles @ short tempo (7.22/mile), 2 miles easy
Actual: 6 miles, splits: 8:42, 8:20, 6:57, 7:12, 8:30, 8:24
Notes: Thursday, Trail, 7:30am, 50F (10C), overcast. I found it hard to find the right speeds. My "easy" miles were too fast and during the short tempo I was aiming for 7.22/mile but ended up running 6:57 and 7:12. I expect it will be easier when I run at the tempo speed for more miles.
Long
====
Plan: 12 miles @ Marathon Pace + 30 (8:40/mile)
Actual: 12 miles @ 8:39/mile (click here for map)
Notes: Monday, Trail, 7:00am, 62F (16F), sunny. Elizabeth and I celebrated our first anniversary in Charleston over the weekend, so I moved my long run to Monday morning. I found the 8:40/mile pace easy and enjoyed the warm weather (it won't be long before it is 70F at 7:30am). I ran my normal trail run down to Crabtree Valley and back and finished with a 1 mile walk home.
Cross Training
===========
I did an extensive strength work out on Monday and cycled for 30 minutes in a low gear (high rpm) on Wednesday.
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