Marathon Training Week 9

We are flying to Hawaii this morning - heat and humidity training for me for the next two weeks!  Looking at this plan, I see lots of things I'll probably change.  My long run will either be Friday or next Sunday because we have a company picnic on Saturday that starts at 9:00 a.m.  I'm also planning on cutting this long run back to about 13-15 miles since I've done 18 that last two weeks.  I want to run on the marathon course for that. 

I can't believe I'm already half way through my training!  My pace is slower than I would like, but I'll keep at it.  There are a lot more flat roads in Honolulu than there are in Simi Valley, so hopefully that will help my pace.  I'm taking two pairs of shoes this time just in case one decides to fall apart like last time!

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