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
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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
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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
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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
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I did an extensive strength work out on Monday and cycled for 30 minutes in a low gear (high rpm) on Wednesday.