Marathon Training Week 6

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

Most of your routine is the same this week, with two days of rest, two easy runs, one run on hills, and a marathon-pace run. Your long run will inch up to 18 miles.

Sunday:  Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Tuesday:  6 Miles Hills (no planned pace)
Wednesday:  Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday:  6 Miles Easy (pace 9:58)
Saturday:  18 Miles LSD  (pace 10:04-11:04)

Total planned miles: 39

Marathon Training Week 5 Results

Somebody please stop this roller coaster!!  Another week, another seven days as the hormone hostage.  Yes it's bad.  My blood pressure has sky rocketed (as in 162/90!) and it has wiped me out.  I've cut way back on my salt intake, am eating a banana every morning, and trying to find ways to eliminate stress.  When I get myself out the door to run or ride, I feel SO much better.  It's the getting out the door part that I failed at greatly this week.  Here's to a better week next week!

Sunday:  Rest Day
Result:  Rested

Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Result:  Walked 4.7 miles in 1:18:28, 16:42 pace.  I had nothing!

Tuesday:  7 Miles Hills (no planned pace)
Result:  Rested

Wednesday:  Rest
Result:  Rested

Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result:  Rode 12.57 miles in 1:27:50, 8.6 mph

Friday:  4 Miles Easy (pace 9:58)
Result:  Rested

Saturday:  16 Miles LSD  (pace 10:04-11:04)
Result:  Ran 16 miles in 3:04:12, 11:31 pace
I was determined to get my long run in this week.  I started out slow, feeling very sluggish, but I just kept moving.  Almost every mile was in the 10:50-11:20 pace range with one exception that was all uphill.
My blood pressure when I got home?  102/61!  Yes, exercise is a must!

Total planned miles: 35
Walking: 4.7
Cycling: 12.57
Running: 16.0
Totals miles 33.27

Marathon Training Week 5

This is week five of training. After this week, race day will be 11 weeks away. This week you’ll have two easy runs, two days of rest, a goal-marathon-pace run, and one day on hills. Your long run will be 16 miles.

This week you’ll try strides. Adding strides to any easy run activates fast-twitch muscle fibers, improves coordination and leg turnover, and preps the body for speed. On Thursday you’ll have your first marathon-pace run. Throughout the program, these runs will give you a chance to practice the speed you’re hoping to hit in the race.

Sunday:  Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Tuesday:  7 Miles Hills (no planned pace)
Wednesday:  Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday:  4 Miles Easy (pace 9:58)
Saturday:  16 Miles LSD  (pace 10:04-11:04)

Marathon Training: When 10 Miles is Preceded by Only (Week 4 Results)

My plan scaled back a bit this week and it was a good thing because my hormones decided to go nuts.  I was an absolute wreck for several days.  I redeemed myself at the end of the week, but I had serious doubts in the early half.

Sunday:  Rest Day
Result:  Rested

Monday: 4 Miles Easy (pace 10:04)
Result:  Ran 5.63 miles in 1:13:04, 12:59 pace
I decided to move my hill run to Monday since I was suppose to do my time trial on Wednesday.

Tuesday:  5 Miles Hills (no planned pace)
Result:  Rested.  I think I got about three hours of sleep Monday night.  Running was not going to happen.

Wednesday:  Time Trial
Result:  Rested and Cried.  The ENTIRE day.  It wasn't pretty, let me tell you!  I don't cry often, but when I do I blubber like a baby.

Thursday: 4 Miles Easy (pace 10:04)
Result:  Ran 7 miles in 1:28:36, 12:39 pace
I set my alarm before going to bed on Wednesday night.  I was determined to get out the door.  I opted for a trail run since I knew it would be private and I could go slow.  Me and my swollen eyelids headed out.  It still wasn't pretty, but at least I was moving.

Friday:  4 Miles Easy (pace 10:04)
Result:  Ran 4.5 miles in 46:26, 10:19 pace.
Sometime Thursday things started to look up.  I didn't cry all day and got a good nights sleep.  I tried to run easy, but my legs felt good so I just went with it.
The coolest thing happened right at the end of my run.  I saw the high school girls track team headed towards me. There was probably 20 of them and they were running 4 or 5 wide. I was trying to figure out which way I should go when I heard the lead runner yell "Runner up!" As I neared, an entire path opened up for me. The lead runner and several others yelled "good job" as we passed and slapped fives. I was so impressed! They are a fast group, one of their girls has won state, but they have also learned to share the road, encourage others and be nice people.  I saw their coach a few minutes later and told him how much I appreciated the way they acted.  I'm sure he passed it on to them.  See?  Not all teenagers are brats!

Saturday:  10 Miles LSD  (pace 10:04-11:04)  "Only" 10 Miles
Result: Run 10 miles in 1:40:51, 10:05 pace + walked 1 mile warmup and cool down.
I am SO proud of this run!  I pushed the pace the entire time.   I was averaging 9:55 until mile 8.  It was entirely uphill and I walked parts of it.  But I was able to dig deep and run the last two miles in 9:35 and 9:48.

Total planned miles: 28
Actual
Running:  27.13
Walking 1.00
Total 28.13

Marathon Training Week 4

Exactly three months from today, December 14th, is the Honolulu Marathon!

This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far.

On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals. It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.  

Sunday:  Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday:  5 Miles Hills (no planned pace)
Wednesday:  Time Trial
Thursday: 4 Miles Easy (pace 10:04)
Friday:  4 Miles Easy (pace 10:04)
Saturday:  10 Miles LSD  (pace 10:04-11:04)

Total planned miles: 28

Marathon Training Week 3 Results

I've made some changes in my schedule and so far, so good.  Training Peaks recommends cross training as long as it is approximately the same amount of time as the planned run.  For example, a 3 mile run at 10 minutes/mile would be about 30 minutes.  So a 30 minute bike ride or walk would be good cross training.

Sunday:  Rest Day
Result:  Rode 7.58 miles in 41:15, 11 mph
This was a super flat route that I rode super easy.  I think this helped my legs recover from Saturday's 12 mile run.

Monday: 3 Miles Easy (pace 10:04)
Result:  Walked 1.98 miles in 34:31, 17:28 pace
I was going to make this my rest day because I had an early morning doctor appointment.  Les wanted to go for a short walk before his weight workout so I joined him.  I spent the rest of the day cleaning house and doing food prep, my brother-in-law, Lance, flew in from Indiana that night.

Tuesday:  5 Miles Hills (no planned pace)
Result:  Rested!  Finally, and I really needed it.

Wednesday:  Rest Day
Result:   Ran 5.0 miles in 1:00:05, 12:00 pace
This was my hill run, on the trail

Thursday: 5 Miles Easy (pace 10:04)
Result:   Rode 9.4 miles in 1:01:33, 9.2 mph
After running the trail on Wednesday, I just wanted to ride it so I did!

Friday:  5 Miles Easy (pace 10:04)
Result:  Rested.
I rested last Friday and had a great long run on Saturday so I thought I'd try that again.

Saturday:  14 Miles LSD  (pace 10:04-11:04)
Result: 14.07 miles in 2:33:29, 10:55 pace
This one hurt!  My stomach wasn't happy for much of it, it was warm, then hot, there were hills, and my left calf started cramping.  Poor, poor pitiful me!  But I got it done within my planned pace.  Not every long run is going to be butterflies and flowers, endurance is as much about the mind as the body.
Also walked 1 mile (warm up and cool down)

Total planned miles:  32
Actual
Running: 19.07
Walking 2.98
Cycling: 16.98
Total:  39.03

Bad for You?

Saw this cartoon this morning and thought it was cute!

How far are you running this weekend?

Marathon Training Week 3

This is week three of training. After this week, race day will be 13 weeks away. You'll maintain the same routine as last week, with three easy runs, one day on hills, and two days of rest. This week's long run is 14 miles.

It's a big milestone, and it may be the first time you really feel as if marathon training is officially under way. Make sure you set aside enough time in your schedule so you don't feel rushed to finish the run and you have time to eat and rest afterward. Also, get your fueling strategy set ahead of time. On any run longer than 75 minutes, energy gels or sports drinks will help you maintain a steady level of energy.

Sunday:  Rest Day
Monday: 3 Miles Easy (pace 10:04)
Tuesday:  5 Miles Hills (no planned pace)
Wednesday:  Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday:  5 Miles Easy (pace 10:04)
Saturday:  14 Miles LSD  (pace 10:04-11:04)

Total planned miles:  32

Marathon Training Week 2 Results

I knew this week was going to be a little challenging.  We flew home on Tuesday and jet lag reeked havoc the rest of the week.  I did have a good long run today, so all things considered this was a successful week!

Sunday:  Rest Day
Result:  Rested, kind of!  Les raced in the Dick Evans Memorial Road Race on Oahu.  112 miles with about 100 of his closest Hawaiian friends!  I volunteered to work one of the feed zones and I'll do a full write up soon.  Everyone should volunteer at a race sometime, it's a fun experience.  I should have worn my Suunto since I was on my feet from 7:00 to 10:00.

Monday: 4 Miles Easy (pace 10:04)
Result:  Hiked 2.8 miles in 1:05:31
This was our last day on Oahu for a while, so we decided to hike the trail to the Makapu'u Lighthouse Overlook.  Over 400 feet of climbing later and the views were spectacular.
Also walked 4.1 miles

Tuesday:  5 Miles Hills (no planned pace)
Result:  Ran 4 miles in 39:56, 9:59 pace.
I went for flat and fast, then it was time to pack and sit.

Wednesday:  Rest Day
Result:  Rested.  We got in bed about 1:00 a.m., which was only 10:00 p.m. Hawaii time.  But mornings are tough when you travel east.

Thursday: 5 Miles Easy (pace 10:04)
Result:  Ran 5.03 miles on the trail in 59:05, 11:44 pace
Still feeling sluggish, but I was glad when I finally drug myself out of bed and hit the trail.

Friday:  5 Miles Easy (pace 10:04)
Result:  Rested, I just needed one more day to deal with jet lag.

Saturday:  12 Miles LSD  (pace 10:04-11:04)
Result:  Ran 12 miles in 2:04:27, 10:27 pace
I was so pleased with today's run!  We were out late last night and I didn't sleep very well.  I told Les, "I am going to run 12 miles, no matter how long it takes me!"  My splits for the first 8 miles were amazing.  I was averaging about 10:10.  Miles 9 and 10 were tough, then I finished strong.
Mile 1 - 10:27
Mile 2 - 10:09
Mile 3 - 10:12
Mile 4 - 10:00
Mile 5 - 10:05
Mile 6 - 9:55
Mile 7 - 10:04
Mile 8 - 10:14
Mile 9 - 11:03
Mile 10 - 12:13
Mile 11 - 9:53
Mile 12 - 10:20

Total planned miles: 31
Actual:
Running:  21.03
Walking:  4.10
Hiking:  2.80
Total miles:  27.93