This is week 15 of training. After this week, race day will be one week away.
This
week you'll really start to feel the effort drop off, as you have three
easy, short runs, a tempo run, and two days of rest, and your long run
will be just 12 miles. 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 at the starting line strong, energized, and ready to run your
best.
Sunday: Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:46)
Tuesday: 5 Miles w/3 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 5 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 12 Miles LSD (pace 10:04-11:04)
Total planned miles: 32
Sunday, November 30, 2014
Thursday, November 27, 2014
Happy Thanksgiving!
For the first time in a LONG time, I slept until 8:00 this morning! No Turkey Trot for me. I've been training hard and I'm planning on doing my long run tomorrow, so I snuggled in and slept.
Sunday, November 23, 2014
Marathon Training Week 14
This is week 14 of training. After this week, race day will be two weeks away. Your taper officially begins.
You’ll have three easy runs, two days of rest, and a tempo run, which will be shorter, but faster than the tempo work you did a few weeks ago. Your long run will drop back to 15 miles.
Sunday: Rest Day
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 7 Miles Easy (pace 9:46)
Saturday: 15 Miles LSD (pace 10:04-11:04)
Total planned miles: 45
You’ll have three easy runs, two days of rest, and a tempo run, which will be shorter, but faster than the tempo work you did a few weeks ago. Your long run will drop back to 15 miles.
Sunday: Rest Day
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 7 Miles Easy (pace 9:46)
Saturday: 15 Miles LSD (pace 10:04-11:04)
Total planned miles: 45
Saturday, November 22, 2014
Marathon Training Week 13 Results
Well this week didn't go to plan! My body is tired and I've had pain in both knees since Tuesday. I had to cut today's long run short after only 4 miles because I was in constant pain. I'm really glad I have this blog. I went back and re-read a bunch of posts from two years ago and found this gem:
Sunday: Rest Day
Result: Rested
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Result: Ran 6 miles in 1:22:28, 13:44 pace
I was still sore from last week's long run and it was super windy! 20+ mph wind gusts make for an interesting run.
Tuesday: Yasso 800s
Result: Ran 4.95 miles in 1:09:03, 13:57 pace
This was the first day that I noticed knee pain. I tried doing some speed work, but my legs would not cooperate.
Wednesday: Rest
Result: Rode 12.41 miles in 1:27:56, 8.5 mph
I didn't notice any knee pain while riding, so I will definitely ride this week.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 5 Miles Easy (pace 9:46)
Result: Walked 4.01 miles in 1:03:33, 15:52 pace
I thought I might do any easy run, but once again my knees were hurting.
Saturday: 22 Miles LSD (pace 10:04-11:04)
Result: Ran 7.96 miles in 1:48:54, 13:40 pace
I was mentally prepared for this one. My mindset was "this is the final biggie before taper." My knees did not agree. Again, I'm disappointed, but I know it was the right decision. I've been icing my knees and will continue to do so for the next couple of days.
Also walked 0.5 miles as my warmup.
Total planned miles: 50
Actual
Running: 18.91
Walking: 4.51
Cycling: 12.41
Total: 35.83
Classify Your PainI really don't think I'm injured and I want to keep it that way! Three weeks to go. I have done three 18 milers and a 20 miler. Cutting this week's 22 miler short and getting to the start line injury free is the right decision. I hated to make it, but I know it's the right thing to do. I'll probably take several days off from running, just ride my bike until about Wednesday and see how I feel then.
Niggle is a big word in the running world. We all have these little niggles here and there. Maybe the back of your knee is sore, because you tweaked it somehow. Or your hip is sore, because you did squats in the weight room. Something that carries on for two, three, even four days, that's okay. But for something that goes beyond that time frame, or that is causing you to run differently? That's not a niggle, that's an injury. ~ Kara Goucher
Sunday: Rest Day
Result: Rested
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Result: Ran 6 miles in 1:22:28, 13:44 pace
I was still sore from last week's long run and it was super windy! 20+ mph wind gusts make for an interesting run.
Tuesday: Yasso 800s
Result: Ran 4.95 miles in 1:09:03, 13:57 pace
This was the first day that I noticed knee pain. I tried doing some speed work, but my legs would not cooperate.
Wednesday: Rest
Result: Rode 12.41 miles in 1:27:56, 8.5 mph
I didn't notice any knee pain while riding, so I will definitely ride this week.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 5 Miles Easy (pace 9:46)
Result: Walked 4.01 miles in 1:03:33, 15:52 pace
I thought I might do any easy run, but once again my knees were hurting.
Saturday: 22 Miles LSD (pace 10:04-11:04)
Result: Ran 7.96 miles in 1:48:54, 13:40 pace
I was mentally prepared for this one. My mindset was "this is the final biggie before taper." My knees did not agree. Again, I'm disappointed, but I know it was the right decision. I've been icing my knees and will continue to do so for the next couple of days.
Also walked 0.5 miles as my warmup.
Total planned miles: 50
Actual
Running: 18.91
Walking: 4.51
Cycling: 12.41
Total: 35.83
Thursday, November 20, 2014
Strategizing
I'm only 24 days away from my next marathon! Since this one includes a flight to a time zone two hours behind California, I know I need to have a solid plan in place. Key areas:
Weather
Of course I can't control the weather! But I do know what to expect. 65 degrees at the start, warm and humid. It's 45 here this morning. Humidity a couple days ago was 7%. What I can do:
Nutrition
It's time for a confession - I have been a complete sugar addict for the past two years. If it has chocolate in or on it, it has my name on it. Mini candy bars have been my "drug" of choice - they're only a point each. But those points have added up. We've been having way too many desserts lately, too. As of Monday, I'm about 8 pounds heavier than I was when I ran my last marathon. That's not gonna help. Last Friday, November 14th, was declared the start of "No Desserts Marathon Countdown Month." Les is joining me and we are allowing one exception - Thanksgiving day! Since last Friday I have not had any desserts. No cookies, candies, ice cream, not even a substitute like a WW bar (something I ate even while losing in the past.) I will weigh again tomorrow. I'm also upping my water intake. Both previous times that I lost weight on Weight Watchers, I started in the Fall and lost weight during the holidays. It can be done. The rest of my eating is pretty good, but the sugar is weighing me down!
Pace
I really don't know what my pace will be. I'm hoping to average under 11 minutes a mile. My run on Saturday was slower than that, but had about twice the elevation gain. I expect the excitement of the race to speed me up some as well. I'm hoping to find a pace group of 4:30-4:40, but I don't know if they'll have one.
I just re-read my first marathon recap. My pace for the first half was 9:38, my pace for the second half was 12:46! I do not want to go out too fast and completely fall apart again. I have noticed that my pace on my long training runs has been much more consistent. Nothing super fast, but nothing super slow at the end.
Goals
A+ Goal: Finish in 4:35:17, 10:30 pace
A Goal: Marathon PR of 4:53:32 or faster, 11:11 pace
B Goal: Sub 5 hours
C Goal: Finish and not die of heat stroke!
It's gonna be a great day. I'm starting to get super excited. The crowds will be massive. I KNOW I won't be the last one. Some finishers took 10 hours last year! Pretty sure I can walk a marathon faster than that. Twenty two miles this Saturday, 15 and 12 the next two and it's GO time!
Of course I can't control the weather! But I do know what to expect. 65 degrees at the start, warm and humid. It's 45 here this morning. Humidity a couple days ago was 7%. What I can do:
- Arrive 12 days before the marathon. I've read that it takes about 14 days for your body to adjust to a different climate, so I'll be close.
- Wear an extra layer while running here at home. I've struggled with this one! I love running when it's below 55! I wore a fleece lined jersey on my long run last week and will do the same this week. I plan to wear an extra layer next week as I start transitioning towards the warmth.
- During the marathon I will be drinking early and often.
- I'll be applying extra Body Glide. With the heat and humidity, I sweat so much more - more chances for chaffing and blisters.
It's time for a confession - I have been a complete sugar addict for the past two years. If it has chocolate in or on it, it has my name on it. Mini candy bars have been my "drug" of choice - they're only a point each. But those points have added up. We've been having way too many desserts lately, too. As of Monday, I'm about 8 pounds heavier than I was when I ran my last marathon. That's not gonna help. Last Friday, November 14th, was declared the start of "No Desserts Marathon Countdown Month." Les is joining me and we are allowing one exception - Thanksgiving day! Since last Friday I have not had any desserts. No cookies, candies, ice cream, not even a substitute like a WW bar (something I ate even while losing in the past.) I will weigh again tomorrow. I'm also upping my water intake. Both previous times that I lost weight on Weight Watchers, I started in the Fall and lost weight during the holidays. It can be done. The rest of my eating is pretty good, but the sugar is weighing me down!
I really don't know what my pace will be. I'm hoping to average under 11 minutes a mile. My run on Saturday was slower than that, but had about twice the elevation gain. I expect the excitement of the race to speed me up some as well. I'm hoping to find a pace group of 4:30-4:40, but I don't know if they'll have one.
I just re-read my first marathon recap. My pace for the first half was 9:38, my pace for the second half was 12:46! I do not want to go out too fast and completely fall apart again. I have noticed that my pace on my long training runs has been much more consistent. Nothing super fast, but nothing super slow at the end.
Goals
A+ Goal: Finish in 4:35:17, 10:30 pace
A Goal: Marathon PR of 4:53:32 or faster, 11:11 pace
B Goal: Sub 5 hours
C Goal: Finish and not die of heat stroke!
It's gonna be a great day. I'm starting to get super excited. The crowds will be massive. I KNOW I won't be the last one. Some finishers took 10 hours last year! Pretty sure I can walk a marathon faster than that. Twenty two miles this Saturday, 15 and 12 the next two and it's GO time!
Sunday, November 16, 2014
Marathon Training Week 13
Four weeks from today, the fireworks will go off and I'll be on the course!
This is week 13 of training. After this week, race day will be just three weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 22 Miles LSD (pace 10:04-11:04)
Total planned miles: 50
This is week 13 of training. After this week, race day will be just three weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 22 Miles LSD (pace 10:04-11:04)
Total planned miles: 50
Marathon Training Week 12 Results
I really switched stuff up this week - I rode my bike twice! I also ran 20 miles on Saturday - the first time I've done that distance in over two years. Four weeks until the marathon and it's starting to feel real.
Sunday: Rest Day
Result: Rode 8.74 miles in 45:20, 11.6 mph
Monday: 7 Miles Easy (pace 9:52)
Result: Rested
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Result: Ran 9.03 miles in 1:38:14, 10:53 pace
Wednesday: 6 Miles Easy (pace 9:52)
Result: Rested
Thursday: Time Trial
Result: Rode 12.5 miles in 1:21:03, 9.3 mph
I hit the trail for the first time in about a month. We have had a tiny bit of rain, but it made a big difference on the trail. No mud, but a lot less dusty.
Friday: 8 Miles Easy (pace 9:52)
Result: Walked 2 miles in 34:03, 17:01 pace
I was going to do an easy 4 mile run, but my legs protested. I easily gave in since I had big plans for Saturday.
Saturday: 13 Miles LSD (pace 10:04-11:04)
Ran 20.09 miles in 3:51:00, 11:30 pace
20 miles is a LONG way to run! I just kept saying, "Nobody said it was going to be easy!"
Total planned miles: 44
Actual:
Running: 29.12
Walking: 2.0
Cycling: 21.24
Total: 52.36
Sunday: Rest Day
Result: Rode 8.74 miles in 45:20, 11.6 mph
Monday: 7 Miles Easy (pace 9:52)
Result: Rested
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Result: Ran 9.03 miles in 1:38:14, 10:53 pace
Wednesday: 6 Miles Easy (pace 9:52)
Result: Rested
Thursday: Time Trial
Result: Rode 12.5 miles in 1:21:03, 9.3 mph
I hit the trail for the first time in about a month. We have had a tiny bit of rain, but it made a big difference on the trail. No mud, but a lot less dusty.
Friday: 8 Miles Easy (pace 9:52)
Result: Walked 2 miles in 34:03, 17:01 pace
I was going to do an easy 4 mile run, but my legs protested. I easily gave in since I had big plans for Saturday.
Saturday: 13 Miles LSD (pace 10:04-11:04)
Ran 20.09 miles in 3:51:00, 11:30 pace
20 miles is a LONG way to run! I just kept saying, "Nobody said it was going to be easy!"
Total planned miles: 44
Actual:
Running: 29.12
Walking: 2.0
Cycling: 21.24
Total: 52.36
Subscribe to:
Posts (Atom)