Week One Intervals

I kicked off marathon training this week and I'm back doing intervals.  I haven't done any speed work in months and intervals always scare me the first time back at them.  Today was a simple 6 x 400:  Warm up for 2 miles, then run 400 meters 6 times with 200 meters rests, and cool down for a mile or so.  The goal for these intervals is about 2 minutes each.  Here's how they went:

Interval 1: 2:09
Interval 2: 2:11
Interval 3: 2:13
Interval 4: 2:13
Interval 5: 2:08
Interval 6: 2:22

That last interval really bummed me out.  I was pushing the pace since I knew it was my last one.  About half way through the interval I went around a curve on the sidewalk and the sidewalk was blocked.  A quick u-turn and I was back on my way.  The next turn dead ended, too!  One more u-turn and I had to cross a street and make another turn!  My stride was completely thrown off and was just happy to finish it.

All in all I am happy with how these went and now it's time to start improving!

On a side note, I won't be posting my weekly training plan for this marathon.  I decided to just put the entire plan on a new page on the blog.  You can check it out here.

What kind of speed work do you do?  Love or hate it?

M5T W8

I received an email from MapMyRun this morning with a link to this article, "3 Tips that Can Save You From Running Injuries."  Point number 2 is "Practice proactive recovery — and don’t push it."  One of the key points was "Never, ever run through sharp, stabbing pain. It could turn a nagging ache into a more serious injury." 

I switched things up quite a bit this week.  We fly back to Oahu on Wednesday and I since won't have a bike there anymore I rode yesterday and today.   I'm hoping my knee will be back to normal by the time I run again on Thursday.

Sunday - 4 miles recovery pace

Monday - Rest day

Tuesday - Intervals - 5 mile run:
1 mile warmup
4 x 1/2 mile hard effort with 2 min jog recovery
Easy pace remaining miles
Wednesday  - 3 miles easy pace

Thursday - 6 miles tempo
6 mile run: warmup
/ 3x5 min Tempo w/2 min
running recovery /
Easy pace remaining miles

Friday - Rest day

Saturday - LSD 8 miles

Total planned miles 26

M5T W7 (New Plan)

I woke up with sore legs this morning.  I'm actually quite happy about that.  They aren't so sore that I can't move, but sore enough to tell me that I put in a hard effort yesterday on my long run.

I'm not really sure what to call this week.  I'm sticking with the week numbers from my previous plan for continuity.  I also thought calling this week 3 would make things even more confusing!  This is week 3 of a 12 week plan I am going to follow for the remainder of this training cycle.  When I have access to a bike, I will usually ride 1 or 2 days to keep my easy days truly easy.

Sunday - 4 miles recovery pace

Monday - Rest day

Tuesday - Intervals - 5 mile run:
1 mile warmup
8 x 1/4 mile hard effort with 1 min jog recovery
Easy pace remaining miles

Wednesday  - 3 miles easy pace

Thursday - 6 miles moderate pace

Friday - Rest day

Saturday - LSD 12 miles

Total planned miles 30

M5T W6

We are flying home to California today.  I'm having a little trouble with my laptop, so this is a cut and paste post.  I'll have last week's recap up in a day or so.  It'll be a runfession for sure!

 

This is week six of training. After this week, race day will be 10 weeks away.

This week you'll have three days of easy running and a 9 mile run that includes 2 miles of tempo running.

Ease your pre-run stress by taking care of the logistics early in the week. Firm up your plans with running partners, and make sure you're well stocked with all the fuel, gear, and fluids you'll need. Plan to eat and get to bed early the evening before, and make sure you've cleared your schedule on the day of the run so you can rest afterward. Long runs are dress rehearsals for race day, and taking care of these issues ahead of time can go a long way toward helping you feel—and run—your best when it matters most.

Sunday - Rest day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 8-9 miles
2 mile warm up
4-6 x Yasso 800 @ 4:00 with 400-meter recovery jog
2 mile cool down

This is your second session of Yasso 800s. Warm up with 2 miles of easy running. Then run 800 meters, or one-half mile in 4 minutes. Recover with 400 meters or one-quarter mile of easy running. Repeat this cycle 3-5 more times. Cool down with 2 miles of easy running.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 9 miles w/2 miles @ tempo

5-mile warmup
2 miles @ Tempo (8:33/mile)
2-mile cooldown

Today you'll do your first miles at tempo pace. Warm up with five miles of easy running, then ramp up to your tempo pace (8:33/mile) and hold it for two miles. Cool down with two miles of easy running.

It's especially important to sandwich the more challenging workouts run with a warmup and cooldown of at least five to 10 minutes of walking and easy jogging. Warming up helps you feel more comfortable on the run and prevents injuries such as muscle pulls. Cooling down helps prevent muscle cramps.

Total planned miles 29

M5T W5

Welcome to week five of training. After this week your race will be 11 weeks away. Tour long run buildup will continue with a 14-mile long run.

If your easy runs don't feel truly easy, it's okay to relax back to 10:50 pace and progress when you're ready.   The object of these easy runs is to finish them feeling exhilarated and strong, with enough energy to run another mile. If you feel injured, achy, or like you’re struggling to finish the distance for the day, then back off. Remember: The first goal of training is to get to the starting line feeling strong. Before you can attempt to achieve your time goals on race day, you must first achieve this primary goal.

Sunday - Rest day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 8-9 miles
2 miles easy run
1x1 mile (1600) @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1x1 mile @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1-2 miles easy running

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 14 miles  (10:35-10:50 pace)

Total planned miles 34

M5T W4

This is week four of training. After this week, your race will be three months away.

This week will follow a similar pattern as last week, with two to three easy runs and two days of rest. Your long run will drop back to 10 miles to give you a chance to recover form the mileage buildup so far.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 8 miles
2 miles of easy running
2x400 @ 1:56 pace with 200 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
Continuing with the theme of "Tuesday is interval day", you'll start to extend the distance that you run at pace. The pace suggested is relative to your goal marathon time so please resist running any faster. You want to finish each of these workouts STRONG and you must realize that future Tuesday workouts will add more and more distance.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles hills (10:35 pace)

Friday - Rest day

Saturday - LSD 10 miles  (10:35-10:50 pace)

Total planned miles 28

M5T W3 Recap

Saturday sunset

 As I predicted, my week was nothing like my plan.  If I was closer to December 11th, I'd probably be a little more worried, but I've had a fun week!

Sunday - Rest day
Rested

Monday - 3 miles easy (10:35 pace)
Ran 6.1 miles on my favorite trail
I knew this was my chance for a good trail run.  The temps were awesome and I enjoyed every step.  I was glad I got an early start because as I was on my way down the entire Simi High cross country team was coming up.  They are an amazing group of kids - always friendly and share the space.

Tuesday - Intervals - 8 miles
Rested
My legs were sore from the trail run, but we also had a leak under our kitchen sink.  This meant the laundry and cleaning I needed to do before we left for Hawaii had to get done early so Les could turn the water off.  I'm just glad we discovered it while we were there.

Wednesday  - 3 miles easy (10:35 pace)

Another rest day, if you call travel resting.  We tried Uber for the first time and loved it!  We live about 40 miles from LAX and have tried just about every mode of transportation.  This was cheaper than a shared shuttle van and the ride was smoother.  We lucked out with a great driver.

Thursday - 4 miles easy (10:35 pace)
Ran 10.11 miles, then walked 1.1 miles for cool down.
Awake at 4:00 a.m. due to jet-lag?  Might as well go for my long run!  I'm really glad I got my long run in on Thursday as the rest of the week got a little crazy.  Still didn't get the planned distance, but close enough.
First night of music workshop - blasted my lungs for about 2 hours.

Friday - Rest day
Rested.
I had planned to bike commute with Les but it was pouring rain when we got up.  Second night of music workshop - blasted my lungs for another 2 hours.

Saturday - LSD 12 miles  (10:35-10:50 pace)
Rode 12.6 miles
I was short on time so cut this ride a little short.  Music workshop at 9:00 a.m. about an hour away.  That was a little tough, but my lungs got another good workout!

Total planned miles 30
Actual
Running  16.21
Walking 1.10
Cycling 12.60
Total  29.91

How was your week?
Ever tried Uber?

M5T W2

We fly home to California on Wednesday, so I'll be taking Thursday off for sure this week.  It'll be nice to run in cooler temps for a few days, too.

This is week two of marathon training; after this week there will be 14 weeks until race day.

Your schedule will be similar to last week's. You'll have one to two rest days and four to five short runs. Your long run (LSD) on Saturday will relax to 8 miles. 

If you need to move your long run to another day, that's okay. Just be sure not to do two quality workouts—including long runs, hill runs, speedwork, or marathon-pace runs—back to back. It's best to follow any quality workout with a day of rest or easy running.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 6-7 miles total
2 miles of easy running
3x400 @ 1:56 pace with 200 easy run rec.
2x600 @ 2:54 pace with 400 easy run rec.
2x400 @ 1:56 pace with 200 easy run rec.
2 miles of easy running

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 8 miles  (10:35-10:50 pace)


Total miles 25

Marathon 5 Training Week 1 (M5T W1)

I'm kind of amazed that I am training for marathon #5.  I had no idea when I trained for my first one that I'd ever want to do another.  It's a strange combination of pain and exhilaration.  While I am still using the "Break 4:00 Marathon Training Plan," I really don't expect to break 4 hours any time soon.  This plan really pushes me though, and since I exchange some easy days for cycling it works.  My goal is to finish uninjured.  We'll talk about time later.

As I've done in the past, I'll post the notes from TrainingPeaks that accompany my plan for the week:

Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have six days of running and one day of rest, with a long run each weekend.  (Typo on TrainingPeaks part, only five days of running with two days of rest.)

This week you'll have one rest day and five short runs.  On Saturday, your first long, slow distance, run (or LSD) will be 10 miles. Initially, Sundays will be reserved for a rest day so you can recover from your Saturday run. Your first run of the week will be an easy run at close to 10:35 minute/mile pace. It's also okay to cross-train on your rest days with a no-impact activity like stretching, yoga, or swimming.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 2 miles easy, then 6x400 at 1:56 pace with 200 easy run rec finish with 2 miles of easy running
Your marathon plan includes "Interval Tuesday" and these workouts will assist you in becoming a bit faster and stronger. You may choose to opt out on the intervals (and that's okay) and cover the total distance of the day in one continuous run. The one most important goal of this plan is to keep you healthy and build your fitness through race day.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 10 miles  (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Each week, you'll add one to two miles to your long run. Maintain a pace that is between 10:35-10:50 per mile. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. Don't wait until you get hungry or fatigued.

Total planned miles 26

First Quarter Wrap Up

Last week before our ride - with the full moon over our shoulders

I am loving my new bike.  I've now "commuted" with Les three times in the past two weeks.  Twice last week I went with him on the Kalanianaole Highway.  It's 13 miles round trip.

The Diamond Head Overlook - lots of surfers were out

Yesterday I kept going with him until we got the Diamond Head Overlook.  I was at 9.5 miles when I headed towards home and decided I would add some in our neighborhood to get it up to 20.  I averaged 14.1 mph.  This is such a change from mountain biking!  The highway here is flat - I rarely change gears.  I tuck in behind Les, catch his draft, and we hammer the whole way with no coasting.

On the mountain bike, it's up, up, up, shifting into granny gear.  Then it's turn around and flying back down the trail.  I might average 10 mph on a good day but there's a lot of variety in my speed.  I'll also have over 1,000' of climbing verses about 400'.  What this translates to is a lot more fatigue in my legs.  I'm not complaining, I just notice the difference when I try to run the next day.

My commuter with his backpack

On Sunday I ran a new to me route that took me to Sandy Beach.  To get there, I had to run up what the cyclists around here called "Heartbreak Hill."   I had a great run until my GI started protesting about 2 miles from home.  Isn't that how it goes?

Les and I are both racing this weekend.  I'm running the Ford Island Bridge 10k on Saturday and Les is racing the Tantalus Time Trial on Sunday.  Packet pickup for my race was last weekend.  I got my t-shirt and the back is so cool...

But the FRONT!!  What?!  Oh well, it's just cotton, so it's not like I would wear it running!

Sorry, we used all the ink and color for the back...

I don't have a plan for this race.  It's my first 10k and I'm just hoping my legs feel fresh.  I'd like to finish in under an hour, but I have no idea if I will.  There were almost 2,000 finishers last year, so that means a crowded start.  I'm sure getting up the bridge will spread everyone out.

Clever business name! #seenonmyrun

My mileage is just slightly below last year's at this point.  362.49 this year vs. 379.01 last year.  Now that I'm upping the cycling miles I expect to catch up and pass last year.  My running numbers will ramp up in the Fall for my December marathon.

Miles as of 3/31/16:

Running:  176.80
Walking:  62.43
Cycling: 121.53
Kayaking:  1.73
Total  362.49

Do you track your distances each year?  Are you on track this year?

Final Thoughts and Future Plans

I've taken a ton of rest days this week.  The first couple because I was so sore, and the last couple because we have Santa Ana winds howling and I just didn't feel like fighting them!  I'm not worried about losing fitness, I think I needed to mental break from training as much as the physical.

Frazz is my favorite comic strip!  Especially because Miss Plainwell is the faster runner ;)

I've analyzed my marathon career (a total of four races!) and realize that I need to dial back my expectations for now.  A sub 4:00 may never happen and I am okay with that.  Finishing a marathon is a big deal and a 7 minute PR over my 48 year old self is a great accomplishment!

I don't have any regrets about my most recent marathon.  (Wait, I do have one - the professional photographer did not get a finish line picture of me. I was completely alone when I crossed the finish line and I guess they must have been bored and looked away.  I'm sad about this because Les didn't take any either - he saw the photographer and really thought they would get a great shot.)  I have to be honest with myself and say I'm not ready to run that distance any faster.  My previous best was 4:53:33, so a sub 4:00 would have shaved off almost an hour.  Kinda unrealistic, yeah?

I haven't chosen a race for next year.  I've enjoyed doing different marathons, but I really enjoyed my experience with this particular race.  I do like the smaller size (1,199 finishers) as opposed to the massive Honolulu Marathon.  I am not willing to commit to more than one marathon a year.  Sixteen weeks of training plus a couple of easy weeks recovery is more than a third of the year.  I enjoy the training process, but I also enjoy having the liberty to do less or more on any given day.  Maybe I should think about shorter races for a year?

My strategy for next time:

• Set a more realistic goal - around 4:40, which would be another 7 minute PR, with a stretch of 4:30.
• Run with a 4:40 pacer, in the hopes that starting at an easier pace will leave more in the tank at the end.
• Continue with my cross training strategy.  Running no more than 4 times a week, with cycling 1-2 times a week worked for me.
• I've got to get better at running up hills!  I have plenty of places to train, I just need to do it.
• Continue speed work.  I loved the variety of intervals that I did this time and plan to keep doing them once a week even when not training for a specific event.

Marathon Goals, Tracking Info and Weather

Forty eight hours from now I'll be on highway 39 making my way from Crystal Lake Cafe to Azusa Pacific University.  Sixteen weeks of long runs, intervals, easy runs, foam rolling, and recovery all comes down to this.  Since this is my fourth marathon, I know it's going to hurt, it's not going to be over quickly, but I'm planning on a great day! Janae, at The Hungry Runner Girl had a great concept on her blog yesterday from the Hanson's Half Marathon Method book:

"Step back and spend a moment thinking about your training, reminding yourself that you are fit and ready to race.  Training doesn't lie.  Be realistic in pondering the difficulty of the race, but also remind yourself that all your training has prepared you to handle it."  I have put in the miles, but I still need to respect the distance so I can hit my goals! So about those goals...

A+ Goal (stretch goal): Sub 4:00, BQ
My training plan has been for a sub 4 hour race and I would love to see that happen.  A sub 4:00 would also qualify me for the Boston Marathon.  I'm going to be looking for the pace group at the expo tomorrow.  I'd really like to know their strategy.  Since it is downhill for the first half, with rollers from about mile 13 to 18, I'm curious what pace they plan.  I don't expect a negative split.  I ran 1:53:44 (8:41 pace) for the first half when I trained up there and I was not trying to run my fastest so I feel cautiously confident that I can run it faster!

A Goal:  Sub 4:20
This is about a 10 minute/mile pace and I would be thrilled to finish in that time.

B Goal:  PR, sub 4:53
My fastest marathon to date was my first!  I think my training this time around has been very similar but I also have experience on my side.  I also know I did not do speed work for my other 2 marathons.  Intervals have been tough this time around but I know they've helped me get faster.

C Goal:  Finish
I realize that anything can happen during a marathon, just like it can during training.  GI distress, tripping, the wheels just coming off, a freak snowstorm.  If that happens, it happens, but I still plan to finish!

I've been getting lots of emails from Revel about the race.  Bag drop, pictures (all professional photos are FREE at this race!), parking, etc.  There is also live tracking if you're interested in how I'm doing.  Click this link.  Or look up my name (Kathy McElhaney) or bib number 2776.

My biggest dilemma is what to wear.  Right now it's showing a low of 43 Saturday morning at the start, but it was 24 there this morning!   If it was going to stay cool I wouldn't worry, but it's suppose to be about 70 at the finish line.  Dropping 5,100' is going to make layers a must!

M4T W16

This is the final week of training and you will start it with a rest day and no cross training. Your race is this weekend! Your hard-core training may be done, but there's still plenty you can do to increase your chances of being your best on race day. Take the days of rest on the schedule. Be sure to eat right—about 60 percent of your daily calories should come from high-quality carbohydrates, like vegetables and whole grains, but don't go overboard. Iron out all your race-day logistics as soon as possible, so you can enjoy your big weekend. Get as much sleep as you can. At least eight hours each night is ideal.

Sunday - Rest Day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 7 miles
2 miles easy running
6x400 @ 1:56 with 200 easy run rec
1-2 miles easy running

This is your taper workout. It will get some turnover going in your legs but will end before you start to feel any fatigue.

Wednesday - 3 miles easy (10:35 pace)

Thursday - Rest day

Friday - 3 miles easy (10:35 pace)

Saturday - Race Day 26.2 miles!!

Total planned miles 42.2

M4T W15

This is week 15 of training. After this week, race day will be one week away. From here you'll have all easy miles and rest. This week you'll really start to feel the effort drop off, as you have three easy, short runs and two days of rest, and your long run will be just 8 miles. You'll hit the track for one last last set of Yasso 800's. As tough as it may be, resist the temptation to do more—you've done all the hard work of training to get fit. Now's the time to let your body adapt to the training stresses so that you can show up to the starting line strong, energized, and ready to run your best. Today you have the option of resting or running easy.

Sunday - Rest Day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 10-11 miles w/8 x Yasso 800
2-mile warmup
6-8 x Yasso 800 @ 4:00 with 400-meter recovery jog
2-mile cooldown

After a two-mile warmup, run 8 x 800 meters with 400-meter recovery jogs in between. Cool down with two miles of easy running. The total distance for the day should add up to about 10 miles.

Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 8 miles (10:35-10:50 pace)

Total planned miles 26

M4T W14 Results

I am now just two weeks away from marathon #4!  I feel like this training cycle has flown.  After last week's insomnia, I took an extra rest day.  The temps have dropped significantly with most mornings in the upper 50s ~ that is my sweet spot!

Sunday - Rest Day
Results: Rested

Monday - 4 miles easy (10:35 pace)
Results:  Rested

Tuesday - Intervals - 10-11 miles
Results:  Ran 7.71 miles in 1:26:13, 11:11 pace
Plus 1.21 miles cool down.

Wednesday - 3 miles easy (10:35 pace)
Results: Rode 12.58 miles in 1:20:56, 9.3 mph
I hadn't ridden on the trail in over a month.  It was a quiet, peaceful morning.  I saw one runner with her dog, bear tracks, and a beautiful deer.

Thursday - 4 miles easy (10:35 pace)
Results: Ran 4 miles in 42:00, 10:30 pace
I am embarrassed to admit this, but I tripped AGAIN!  This was at the end of my run (3.89 miles) and I was going UP a slight hill.  My toe caught a crack in the road and down I went!  My hands are much worse this week than last week.  Moral of the story?  Don't run on Thursday!  I had been thinking about my upcoming marathon.  It has been in the low 40s at the start this past week, so I have been contemplating wearing gloves or not.  My hands usually sweat really bad, so gloves only last a mile or two.  But now I'm wondering if I need to wear them for protection!

Friday - Rest day
Results: Rested
I thought I might do an easy bike ride but decided my hands needed a little more rest.

Saturday - LSD 16 miles or 5k Race (10:35-10:50 pace)
Results:  Ran 14 miles in 2:48:46, 12:03 pace, then walked 2 miles home.
I'm blaming my taper on today's run.  I never got into a groove.  I spent the first 6 miles worrying I was going to trip again, then I hit some hills which slowed me.  Around the 10 mile mark, I started running downhill, right into a head wind!  My GI was fine but legs felt really heavy.  It was warmer today than it had been all week, with a slight Santa Ana wind condition (my least favorite!)  I ran out of water right before mile 14 and decided that was all the running I was going to do today.  Again, blame it on the taper!

As I was finishing up this post, my daily email from TrainingPeaks came in.  Talking about taper time it said, "But whatever you do, don't do any new activities. Even if it seems like a harmless activity, like Pilates or yoga, now's the time when you're most vulnerable to injury. Just stay healthy and safe and watch your step!"  Yeah, I'm watching my step!

Total planned miles 38
Actual
Running 26.92
Walking 2.00
Cycling 12.58
Total  41.50

M4T W14

This is week 14 of training. After this week, race day will be two weeks away. Your taper officially begins. You have four easy runs, one to two days of rest, and the game breaking "Mile Breakdown" workout. Your long run will drop back to 16 miles but you can opt out for a 5k race..

The best approach to tapering is: Rest, don't rust. Strike a balance between resting to let your body adapt to the stresses of training and get stronger, but log enough challenging miles to maintain the fitness you've spent the past four months developing. A lot of marathoners make the mistake of running too much during the taper, and get injured in the final miles before the start. Others taper too much and feel sluggish at the starting line. You want to keep your fitness level sharp, but you also want to steer clear of injury. Stick to the plan, and you should get to the starting line feeling fresh, strong, and ready to run your best.

Sunday - Rest Day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 10-11 miles
2 miles easy running
1x1 mile(1600) at 7:50-8:00 pace with 800 easy run rec
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 400 easy run rec.
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 400 easy run rec.
1-2 miles easy running

Today is your Mile Breakdown workout and you'll need to keep the early intervals under control so that you can finish the workout strong

Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 16 miles or 5k Race (10:35-10:50 pace)
You may feel like you can run longer than 16 miles. It's best to stop at 16. This is a good time to review your training log. Add up all the miles you've logged on the way to the starting line, and draw confidence from all that you've accomplished, the fitness you've developed, the friends you've made, and the commitment you've already fulfilled. It amounts to way more than anything that could ever be measured on a finish-line clock!

You can instead, find a local 5k to practice going through your race day plan. This is recommended and if you're able to race a 5k follow this plan:
3 miles easy running
5k race
3 miles easy running
You can expect to be close to 25:12 for your 5k (depending on terrain and weather) so try to stay around 8:07 for your first mile.
* don't worry about the difference in total miles, the race and the experience will have your revved up for marathon day.


Total planned miles 38

M4T W12

I'm out running the Brio Ice Cream 25k at this post goes live!   I'm sure I'll make adjustments to my running this week depending on how the race goes.  We fly home on Friday - a red eye, so I'll do my long run on Friday morning.

This is week 12 of training. After this week, race day will be one month away. This weekend your long run will drop back to 12 miles with 6 miles of tempo once again.

Sunday - Rest Day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 10-11 miles
2 miles easy running
1x800 @ 3:55 pace with 400 easy run rec.
1x1 mile(1600) @7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x1 mile @ 7:50-8:00 pace with 800 easy run rec
1x400 @ 1:56 pace with 200 easy run rec.
1x1200 @ 5:52 pace with 400 easy run rec
1-2 miles easy running

Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 12 w/6@ tempo (10:35-10:50 pace)

Total planned miles 37

Brio Ice Cream 25k Strategy

This weekend will be a new experience for me- running a 25k race.  The Brio Ice Cream 25k starts at 5:30 Sunday morning.  Yep, they start races early in Hawaii!  We'll have about an hour before sunrise.  The forecast:

It was showing 80% chance of rain a couple days ago, so this is an improvement.  I actually don't mind running in the rain here, it has a nice cooling effect.  There are some lumpy hills and one mean one around mile 8.

I've really tossed around a lot of ideas in my head of how to treat this.  Is it a race or a long training run?  Should I try to race it or run easy?  I finally Googled "tune up race for marathon" and found over 180,000 results.  Many agreed than a half marathon four to eight weeks prior to the marathon is a good idea. Here are some of the tips I found:

From Runner's World:  No single workout better prepares us for a goal race than a tune-up race.  Regina Joyce considers tune-up races to be critical for marathon preparation. "They're basically your measuring stick," she says. "Are you getting stronger? Are you getting faster? Are you ready?"

From Active.com: Tune-ups are typically about half the distance of a target race—a 5K before a 10K, for example, or a half-marathon before a marathon. They let you test out your pacing, mental strategy, fueling, hydration, and gear in conditions that ideally simulate what you'll face in your goal event. You can use them early in your training cycle to gauge your fitness and fine-tune your workouts, or closer to your big day as a final dress rehearsal. Either way, you'll reap the benefits.

From Running Competitor:  When it comes to fitness gains, there is no substitute for a hard race effort.  Tune-up events are a great way to gauge fitness and preparedness. 

But this article from Strength Running helped me the most:  Tune-up races are, at their simplest, practice races. One of their primary benefits is to provide you with an indicator of your current fitness level so you can see if your training needs to be adjusted or if you’re on track to reach your Peak Race goal.

Your performance will be slower (maybe a lot slower!) than your best. Here’s why:

• There’s no taper before a tune-up race
• You haven’t done specific workouts geared toward the shorter distance
• You’ll probably feel more tired than usual; you’re “training through” the tune-up
• Since it’s not a Peak Race, you don’t have the race mindset.

A sub-optimal performance at a tune-up race can seem discouraging at first, but take it with a grain of salt for the above reasons.

So... my strategy?  I don't want to hold back and run at my LSD pace.  I want to know where I am, but I'm going to do my best not to freak out if I am slower, knowing that I have not tapered at all. With that in mind, I'm not going to set a time goal.  At this point, I think it might have a negative affect that I don't need bouncing around in my head. I really want to finish strong with little left in the tank.  I will have five weeks to recover and be ready for my marathon.  More than anything I do not want to bonk or get injured!

And then I'll eat ice cream.

M4T W11

I'll be doing my long run on Sunday instead of Saturday this week.  The Brio Ice Cream 25k Race is on Sunday!  I might do something a little longer on Thursday or Friday, but I'm really excited about this race.

This is week 11 in training. After this week, race day will be five weeks away. 

Sunday - Rest Day

Monday - 4-6 miles easy (10:35 pace)

Tuesday - Intervals - 10x 400 7-8 miles

2 miles easy running
10x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 18-20 (10:35-10:50 pace)

Total planned miles 41

M4T W10

This is week 10 of training. You'll be moving your tempo running up to 6 miles in a 12 mile run. You'll also head to the track for a session of Yasso 800s. The workout, which involves running half-mile repeats close to 5-K pace, was developed by Bart Yasso of Runner's World. It's best to do this workout at a track, but you can also do it on a treadmill or a flat, traffic-free stretch of road.

You now have the option of running on Sunday if you feel recovered from last week's work and yesterday's long run. 

Sunday - Rest Day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - Yasso 800s 9-10 miles

2-mile warmup
6-8 x 800 @ 4:00 with 400-meter recovery
2-mile cooldown

Wednesday - 3 miles easy (10:35 pace)

Thursday - 4 miles hills (10:35 pace)

Friday - Rest day

Saturday - LSD 12 miles w/6 @Tempo
3-mile warmup
6 miles @ Tempo (8:33/mile)
3-mile cooldown

Total planned miles 33