M2T W9

I'm not sure why I'm posting my plan for this week, I won't be following it after Wednesday.  We have an out of state wedding to attend.  I guess it's just to tell me what I'll be missing!

This is week nine of training. After this week, race day will be seven weeks away.

This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.

Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.

On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.

Sunday:  Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday:  8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Wednesday:  Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday:  3 Miles Easy (pace 9:52)
Saturday:  18 Miles LSD (pace 10:04-11:04)

Total planned miles: 41