Welcome to week five of training. Your race will be 11 weeks away. You'll have a slightly longer goal-pace run this week, and your 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
Sunday, August 16, 2015
Saturday, August 15, 2015
M4T W4 Results
I took a bit of a step back this week. I was tired, Les was out of town so I didn't sleep well, and my hormones were a little wonky! I actually only ran once. Not whining, just sharing my reality!
Sunday - Rest day
Result: Rested
Monday - 3 miles easy (10:35 pace)
Result: Rode 10.55 miles in 46:51, 13.5 mph
I had a slight crash at about mile 5 on this ride. I was making a U-turn and ended up in some sand. I am okay, just a little bruised.
Tuesday - Intervals - 8 miles
Result: Ran 6 miles in 1:03:25, 10:34 pace
This is what is called a "Ladder Interval." I call it the "Interval Ladder of Pain." Intervals are tough - I start each run thinking, "I don't know, I feel stiff, I probably won't be fast today..." And somehow I get it done. This was my closest to goal pace yet!
Goal paces for intervals - 400m in 2:00, 800 in 4:00, 12:00 in 6:00.
My reality:
2 x 400 - 2:06, 2:04
800 - 4:10
1200 - 6:17
800 - 4:10
2 x 400 - 2:10, 2:00
Also did 0.93 cool down.
Wednesday - 3 miles easy (10:35 pace)
Result: Rested
I went to bed planning on going for a trail run. I woke up so sore - both from my crash and the intervals.
Thursday - 4 miles hills (10:35 pace)
Result: Rode 9.32 miles in 42:59, 13.0 mph
Friday - Rest day
Result: Rested
I had planned on doing my long run, but slept fitfully with multiple hot flashes/night sweats. It was one of those "I feel like I've been hit by a truck type of mornings."
Saturday - LSD 10 miles (10:35-10:50 pace)
Result: Rested
Les was suppose to arrive around 9:30 Friday evening. I thought I'd be home and in bed at a decent hour. I should have known better! I'm pushing my long run to tomorrow, which puts two longs runs in one week. I may just do 8 miles, but make it a hilly one.
Total planned miles 28
Actual
Running 6.93
Cycling 19.87
Total 26.80
Sunday - Rest day
Result: Rested
Monday - 3 miles easy (10:35 pace)
Result: Rode 10.55 miles in 46:51, 13.5 mph
I had a slight crash at about mile 5 on this ride. I was making a U-turn and ended up in some sand. I am okay, just a little bruised.
Tuesday - Intervals - 8 miles
Result: Ran 6 miles in 1:03:25, 10:34 pace
This is what is called a "Ladder Interval." I call it the "Interval Ladder of Pain." Intervals are tough - I start each run thinking, "I don't know, I feel stiff, I probably won't be fast today..." And somehow I get it done. This was my closest to goal pace yet!
Goal paces for intervals - 400m in 2:00, 800 in 4:00, 12:00 in 6:00.
My reality:
2 x 400 - 2:06, 2:04
800 - 4:10
1200 - 6:17
800 - 4:10
2 x 400 - 2:10, 2:00
Also did 0.93 cool down.
Wednesday - 3 miles easy (10:35 pace)
Result: Rested
I went to bed planning on going for a trail run. I woke up so sore - both from my crash and the intervals.
Thursday - 4 miles hills (10:35 pace)
Result: Rode 9.32 miles in 42:59, 13.0 mph
Friday - Rest day
Result: Rested
I had planned on doing my long run, but slept fitfully with multiple hot flashes/night sweats. It was one of those "I feel like I've been hit by a truck type of mornings."
Saturday - LSD 10 miles (10:35-10:50 pace)
Result: Rested
Les was suppose to arrive around 9:30 Friday evening. I thought I'd be home and in bed at a decent hour. I should have known better! I'm pushing my long run to tomorrow, which puts two longs runs in one week. I may just do 8 miles, but make it a hilly one.
Total planned miles 28
Actual
Running 6.93
Cycling 19.87
Total 26.80
Sunday, August 9, 2015
M4T 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-mile warmup
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 cooldown
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.
*This sentence kinda makes me laugh! I'll be lucky to run these distances as fast as suggested, pretty sure I won't go faster!
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
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-mile warmup
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 cooldown
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.
*This sentence kinda makes me laugh! I'll be lucky to run these distances as fast as suggested, pretty sure I won't go faster!
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
Saturday, August 8, 2015
M4T W3 Results
It was so good to be home this week! I got back on my bike and really enjoyed my cross training.
Sunday - Rest day
Results: Rested
Monday - 3 miles easy (10:35 pace)
Results: Rode 9.29 miles in 42:32, 13.1 mph
Tuesday - Intervals - 8 miles
Results: Ran 6.2 miles in 1:04:31, 10:24 pace - this included my 2 mile warmup and all intervals. Then ran/walked .94 miles back to the car.
Wednesday - 3 miles easy (10:35 pace)
Results: Rode 14.33 miles in 1:26:37, 9.9 mph
I finally got back on the trail - it had been too long!
Thursday - 4 miles easy (10:35 pace)
Results: Rested. Took Les to LAX.
Friday - LSD 12 miles (10:35-10:50 pace) - switched my long run due to company coming this weekend.
Results: Ran 12 miles in 2:07:41, 10:38 pace
I nailed my long run again! I put a big hill in mile 2 so I'd have some downhill. My slowest mile was mile 2 at 11:56, my fastest was mile 12 at 9:39.
Cool down - walked 0.48
Saturday - Rest day
Results: Rested
Total planned miles 30
Running: 19.14
Walking 0.48
Cycling 23.62
Total 43.24
Sunday - Rest day
Results: Rested
Monday - 3 miles easy (10:35 pace)
Results: Rode 9.29 miles in 42:32, 13.1 mph
Tuesday - Intervals - 8 miles
Results: Ran 6.2 miles in 1:04:31, 10:24 pace - this included my 2 mile warmup and all intervals. Then ran/walked .94 miles back to the car.
Wednesday - 3 miles easy (10:35 pace)
Results: Rode 14.33 miles in 1:26:37, 9.9 mph
I finally got back on the trail - it had been too long!
Thursday - 4 miles easy (10:35 pace)
Results: Rested. Took Les to LAX.
Friday - LSD 12 miles (10:35-10:50 pace) - switched my long run due to company coming this weekend.
Results: Ran 12 miles in 2:07:41, 10:38 pace
I nailed my long run again! I put a big hill in mile 2 so I'd have some downhill. My slowest mile was mile 2 at 11:56, my fastest was mile 12 at 9:39.
Cool down - walked 0.48
Saturday - Rest day
Results: Rested
Total planned miles 30
Running: 19.14
Walking 0.48
Cycling 23.62
Total 43.24
Tuesday, August 4, 2015
Intervals ~ Mind Over Matter
It's Tuesday, so that means intervals were on the schedule. Today's plan was 3 x 400 meters, 3 x 800, 1 x 400. I did my 2 mile warm-up and was feeling very doubtful. My legs just felt a little achy. But before I could talk myself out of it, it was go time!
My goal for these intervals is to run 400 meters in 2 minutes and 800 meters in 4 minutes. My reality:
3 x 400 - 2:05, 2:06, 2:12
3 x 800 - 4:30, 4:45, 4:15
1 x 400 - 1:57 - I left everything on the road for this final interval!
Those 800 meters (approximately 1/2 mile) are tough! The workout it suppose to be done on a track, but I just run in my neighborhood. That means it's not flat, but a marathon isn't run on a track, so I think this is a better test.
I just kept telling myself, "No speed work, no speed!"
My goal for these intervals is to run 400 meters in 2 minutes and 800 meters in 4 minutes. My reality:
3 x 400 - 2:05, 2:06, 2:12
3 x 800 - 4:30, 4:45, 4:15
1 x 400 - 1:57 - I left everything on the road for this final interval!
Those 800 meters (approximately 1/2 mile) are tough! The workout it suppose to be done on a track, but I just run in my neighborhood. That means it's not flat, but a marathon isn't run on a track, so I think this is a better test.
I just kept telling myself, "No speed work, no speed!"
Sunday, August 2, 2015
M4T W3
This is week three of training. After this week, race day will be 13 weeks away. Most of your runs will be similar to last week, though your long run will inch up to 12 miles.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2-mile warmup
3x400 @ 1:56 pace with 200 easy run rec.
3 x Yasso 800 @ 4:00 with 400m easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
2-mile cooldown
Run two miles easy to warm up. Then run 400 meters in 1 minute and 56 seconds and then run easy for 200 meters. Repeat that 2 more times. Now run 800 meters (or a half-mile on the road) in 4 minutes. Run easy for 400 meters or one-quarter of a mile. Repeat the cycle 2 more times. Follow that with one more 400 meters in 1 minute, 56 seconds. Cool down with two miles of easy running.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles (10:35-10:50 pace)
Total planned miles 30
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 8 miles
2-mile warmup
3x400 @ 1:56 pace with 200 easy run rec.
3 x Yasso 800 @ 4:00 with 400m easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
2-mile cooldown
Run two miles easy to warm up. Then run 400 meters in 1 minute and 56 seconds and then run easy for 200 meters. Repeat that 2 more times. Now run 800 meters (or a half-mile on the road) in 4 minutes. Run easy for 400 meters or one-quarter of a mile. Repeat the cycle 2 more times. Follow that with one more 400 meters in 1 minute, 56 seconds. Cool down with two miles of easy running.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles (10:35-10:50 pace)
Total planned miles 30
Saturday, August 1, 2015
M4T W2 Results
Missouri was not kind to me this week - the temps and humidity were ridiculous! But I persevered and completed week two of marathon training. One bonus for this week - Les ran with me two times.
Sunday - Rest day
Results: Rested somewhat. We spent the morning touring the Gateway Arch in St. Louis and walked two miles.
Monday - 3 miles easy (10:35 pace)
Results: Ran 2.13 in 31:01, 14:33 pace
Les rented a bicycle while we were in Missouri and had done two really hard rides over the weekend so his legs weren't too peppy. I was okay with a slower run.
Tuesday - Intervals - 6-7 miles total
Results: Ran 6.48 in 1:15:26, 11:39 pace
I knew this was going to hurt! It was 72 degrees with 97% humidity! I have never felt like puking on a run as much as I did this morning. My intervals were significantly slower than the ones I had done a few weeks ago, but I'm sure I still benefited from pushing the pace.
Wednesday - 3 miles easy (10:35 pace)
Results: Ran 3.64 in 38:34, 10:36 pace
It was 80 degrees with 91% humidity at 6:00 a.m. Kinda proud of my pace on this one.
Thursday - 4 miles easy (10:35 pace)
Results: Ran 3 miles in 34:44, 11:35 pace
This was Les' longest run in years! It was a beautiful morning - only 64 degrees out. A nice Missouri sendoff.
Friday - Rest day
Results: Rested - flew home (and boy are my arms tired!)
Saturday - LSD 8 miles (10:35-10:50 pace)
Results: Ran 8 miles in 1:20:51, 10:06 pace
I kept telling myself that running in Missouri was going to make me stronger and faster. I didn't feel great but was able to pull off a really strong run for 8 miles! Another negative split run with my last mile being my fastest!
Also walked 1 mile warmup/cool down.
Total planned miles 25
Actual
Walking: 3
Running: 23.26
Total: 26.26
Sunday - Rest day
Results: Rested somewhat. We spent the morning touring the Gateway Arch in St. Louis and walked two miles.
Monday - 3 miles easy (10:35 pace)
Results: Ran 2.13 in 31:01, 14:33 pace
Les rented a bicycle while we were in Missouri and had done two really hard rides over the weekend so his legs weren't too peppy. I was okay with a slower run.
Tuesday - Intervals - 6-7 miles total
Results: Ran 6.48 in 1:15:26, 11:39 pace
I knew this was going to hurt! It was 72 degrees with 97% humidity! I have never felt like puking on a run as much as I did this morning. My intervals were significantly slower than the ones I had done a few weeks ago, but I'm sure I still benefited from pushing the pace.
Wednesday - 3 miles easy (10:35 pace)
Results: Ran 3.64 in 38:34, 10:36 pace
It was 80 degrees with 91% humidity at 6:00 a.m. Kinda proud of my pace on this one.
Thursday - 4 miles easy (10:35 pace)
Results: Ran 3 miles in 34:44, 11:35 pace
This was Les' longest run in years! It was a beautiful morning - only 64 degrees out. A nice Missouri sendoff.
Friday - Rest day
Results: Rested - flew home (and boy are my arms tired!)
Saturday - LSD 8 miles (10:35-10:50 pace)
Results: Ran 8 miles in 1:20:51, 10:06 pace
I kept telling myself that running in Missouri was going to make me stronger and faster. I didn't feel great but was able to pull off a really strong run for 8 miles! Another negative split run with my last mile being my fastest!
Also walked 1 mile warmup/cool down.
Total planned miles 25
Actual
Walking: 3
Running: 23.26
Total: 26.26
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