Most of week 2 of training will take place in Missouri. We fly home on Friday, so I'll be able to do my long run from home.
This is week two of marathon training; after this week there will be 14 weeks until race day.
Your schedule will be similar to last week's. You'll have one to two rest days and four to five short runs. Your long run (LSD) on Saturday will relax to 8 miles.
If you need to move your long run to another day, that's okay. Just be sure not to do two quality workouts—including long runs, hill runs, speedwork, or marathon-pace runs—back to back. It's best to follow any quality workout with a day of rest or easy running.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 6-7 miles total
2 miles of easy running
3x400 @ 1:56 pace with 200 easy run rec.
2x600 @ 2:54 pace with 400 easy run rec.
2x400 @ 1:56 pace with 200 easy run rec.
2 miles of easy running
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 8 miles (10:35-10:50 pace)
Total planned miles 25
Sunday, July 26, 2015
Saturday, July 25, 2015
M4T W1 Results
What a way to kick off marathon training! We are in Missouri. Les has business here for two weeks so I tagged along. If I can survive these two weeks of heat and humidity the rest of my training is going to feel like a breeze!
My only complaint about our location is the lack of sidewalks and pedestrian crossings. We are on highway K, similar to a busy 4 lane street in California, but there is no way to cross it on foot! There are lots of shops and eateries on the other side, but no way to get there. I've grown a little bored in our hotel room. I would normally get some extra miles in by walking at least a couple miles each day. Not an easy task around here.
Sunday - Rest day
Result: Rested. Travel day.
Monday - 3 miles easy (10:35 pace)
Result: Ran 3 miles in 31:04, 10:21 pace
It was HUMID! Rain was on the way and I felt like I was in a sauna.
Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Result: Ran 5 miles in 52:42, 10:33 pace
I decided to drive to the Katy Trail this morning. I thought I knew where I was going, but even following voice directions on my phone I missed a turn. I knew I had to get back to the hotel so Les would have the car to get to work, so I cut my run short. I was a little rattled, so I skipped the intervals and just ran. The scenery is beautiful though! All the pictures on this post were taken along the Katy Trail.
Wednesday - 3 miles easy (10:35 pace)
Result: Ran 6.03 miles in 59:01, 9:47 pace
Since I cut Tuesday's run short, I wanted a little more distance this morning. I was back at the Katy Trail. I started off feeling good and stayed that way! By the last mile I was ready to stop, but I kept pushing to finish in under an hour. So happy with this one.
Also walked 1 mile.
Thursday - 4 miles easy (10:35 pace)
Result: Rested
Rain is in the forecast for the weekend so I switched my long run to Friday. Decided I needed a rest day.
Friday - Rest day - Switched to LSD 10 miles (10:35-10:50 pace)
Result: Ran 10 miles in 1:44:43, 10:28 pace
My first long run is done and it went great! My plan was to hold back the first half and push the pace a little more on the second half. I always struggle with starting out too fast and fading at the end, so my goal was a negative split. Here's how it went:
Mile 1: 11:01 (my slowest mile)
Mile 2: 10:33
Mile 3: 10:38
Mile 4: 10:41
Mile 5: 10:23
Mile 6: 10:12
Mile 7: 10:12
Mile 8: 10:21
Mile 9: 10:18
Mile 10: 10:20
I did the first 5 miles in 53:18 and the second 5 miles in 51:25!
Saturday - Rest Day
Result: Rested - slept until after 8:30! Les worked until 1:30 Friday morning, which meant the light was on in our hotel until 1:30. I got up at 4:30 for my long run. We were in bed by 10:00 Friday night. We both really needed this extra sleep.
Total planned miles 26
Actual miles:
Running: 24.03
Walking: 1.00
Total 25.03
My only complaint about our location is the lack of sidewalks and pedestrian crossings. We are on highway K, similar to a busy 4 lane street in California, but there is no way to cross it on foot! There are lots of shops and eateries on the other side, but no way to get there. I've grown a little bored in our hotel room. I would normally get some extra miles in by walking at least a couple miles each day. Not an easy task around here.
Sunday - Rest day
Result: Rested. Travel day.
Monday - 3 miles easy (10:35 pace)
Result: Ran 3 miles in 31:04, 10:21 pace
It was HUMID! Rain was on the way and I felt like I was in a sauna.
Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Result: Ran 5 miles in 52:42, 10:33 pace
I decided to drive to the Katy Trail this morning. I thought I knew where I was going, but even following voice directions on my phone I missed a turn. I knew I had to get back to the hotel so Les would have the car to get to work, so I cut my run short. I was a little rattled, so I skipped the intervals and just ran. The scenery is beautiful though! All the pictures on this post were taken along the Katy Trail.
Wednesday - 3 miles easy (10:35 pace)
Result: Ran 6.03 miles in 59:01, 9:47 pace
Since I cut Tuesday's run short, I wanted a little more distance this morning. I was back at the Katy Trail. I started off feeling good and stayed that way! By the last mile I was ready to stop, but I kept pushing to finish in under an hour. So happy with this one.
Also walked 1 mile.
Thursday - 4 miles easy (10:35 pace)
Result: Rested
Rain is in the forecast for the weekend so I switched my long run to Friday. Decided I needed a rest day.
Friday - Rest day - Switched to LSD 10 miles (10:35-10:50 pace)
Result: Ran 10 miles in 1:44:43, 10:28 pace
My first long run is done and it went great! My plan was to hold back the first half and push the pace a little more on the second half. I always struggle with starting out too fast and fading at the end, so my goal was a negative split. Here's how it went:
Mile 1: 11:01 (my slowest mile)
Mile 2: 10:33
Mile 3: 10:38
Mile 4: 10:41
Mile 5: 10:23
Mile 6: 10:12
Mile 7: 10:12
Mile 8: 10:21
Mile 9: 10:18
Mile 10: 10:20
I did the first 5 miles in 53:18 and the second 5 miles in 51:25!
Saturday - Rest Day
Result: Rested - slept until after 8:30! Les worked until 1:30 Friday morning, which meant the light was on in our hotel until 1:30. I got up at 4:30 for my long run. We were in bed by 10:00 Friday night. We both really needed this extra sleep.
Total planned miles 26
Actual miles:
Running: 24.03
Walking: 1.00
Total 25.03
Sunday, July 19, 2015
Marathon 4 Training Week 1 (M4T W1)
As I've done in the past, I'll post the notes from TrainingPeaks that accompany my plan for the week:
Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have six days of running and one day of rest, with a long run each weekend.
This week you'll have one rest day and five short runs. (Actually, this is an error, there are only four short runs with 2 rest days!) On Saturday, your first long, slow distance, run (or LSD) will be 10 miles. Initially, Sundays will be reserved for a rest day so you can recover from your Saturday run. Your first run of the week will be an easy run at close to 10:35 minute/mile pace. It's also okay to cross-train on your rest days with a no-impact activity like stretching, yoga, or swimming.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Your marathon plan includes "Interval Tuesday" and these workouts will assist you in becoming a bit faster and stronger. You may choose to opt out on the intervals (and that's okay) and cover the total distance of the day in one continuous run. The one most important goal of this plan is to keep you healthy and build your fitness through race day.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Each week, you'll add one to two miles to your long run. Maintain a pace that is between 10:35-10:50 per mile. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. Don't wait until you get hungry or fatigued.
Total planned miles 26
Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have six days of running and one day of rest, with a long run each weekend.
This week you'll have one rest day and five short runs. (Actually, this is an error, there are only four short runs with 2 rest days!) On Saturday, your first long, slow distance, run (or LSD) will be 10 miles. Initially, Sundays will be reserved for a rest day so you can recover from your Saturday run. Your first run of the week will be an easy run at close to 10:35 minute/mile pace. It's also okay to cross-train on your rest days with a no-impact activity like stretching, yoga, or swimming.
Sunday - Rest day
Monday - 3 miles easy (10:35 pace)
Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Your marathon plan includes "Interval Tuesday" and these workouts will assist you in becoming a bit faster and stronger. You may choose to opt out on the intervals (and that's okay) and cover the total distance of the day in one continuous run. The one most important goal of this plan is to keep you healthy and build your fitness through race day.
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles easy (10:35 pace)
Friday - Rest day
Saturday - LSD 10 miles (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Each week, you'll add one to two miles to your long run. Maintain a pace that is between 10:35-10:50 per mile. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. Don't wait until you get hungry or fatigued.
Total planned miles 26
Saturday, July 18, 2015
First Week Plans Out the Window!
Tomorrow I will post my first week of marathon training. This will be my fourth time to follow the same plan. As I posted on Monday, my plan is to still ride my bike a couple times a week. Yeah... so plans are just plans, not reality!
Yesterday we booked flights to St. Louis, Missouri. I won't be taking my bike, so my first two weeks will be all running! We are staying in O'Fallon and the weather is looking brutal! There is a heat advisory until tomorrow night. Highs 85-95 with 70% humidity!
Yesterday we booked flights to St. Louis, Missouri. I won't be taking my bike, so my first two weeks will be all running! We are staying in O'Fallon and the weather is looking brutal! There is a heat advisory until tomorrow night. Highs 85-95 with 70% humidity!
Wednesday, July 15, 2015
Great Run!
With marathon training starting next week, my plan for this week was to ride, ride, and ride! I rode Sunday and Monday, then took yesterday off. Before bed last night I told Les, "I think I'm going to run tomorrow." I hadn't run since last Thursday and "needed" to run.
I headed out and my legs felt great. Mile one 10:00. Hmm? Can I maintain that? What route would be best? Mile two 10:08. Oh, it's on now!
Mile three 10:06, mile four 10:08. With one mile to go, I wanted to get my pace under 10:00/mile. Mile five 9:11!! 5 miles in 49:40, 9:55 pace!
That's just what I needed to kick off marathon training! I know I'll have slower runs, but this one felt so good. I was not running all out, this pace felt just slightly uncomfortable, but not too bad.
Something tells me these are not the shoes Marilyn Monroe had in mind!
I headed out and my legs felt great. Mile one 10:00. Hmm? Can I maintain that? What route would be best? Mile two 10:08. Oh, it's on now!
Mile three 10:06, mile four 10:08. With one mile to go, I wanted to get my pace under 10:00/mile. Mile five 9:11!! 5 miles in 49:40, 9:55 pace!
That's just what I needed to kick off marathon training! I know I'll have slower runs, but this one felt so good. I was not running all out, this pace felt just slightly uncomfortable, but not too bad.
Something tells me these are not the shoes Marilyn Monroe had in mind!
Monday, July 13, 2015
Marathon Mindset
Full on marathon training starts next week. I am ready! I'll be posting my weekly plans every Sunday and the results on Saturday. I have said this in the past, but this time I really am going to try to ride my bike 1-2 times a week. I'd like to keep up the cardio while giving my joints a bit of a break.
My TrainingPeaks plan looks like this:
Sunday - Rest day
Monday - Easy run
Tuesday - Intervals
Wednesday - Easy run
Thursday - Easy run
Friday - Rest day
Saturday - Long slow distance
What I'm planning right now:
Sunday - Easy ride
Monday - Rest day
Tuesday - Intervals
Wednesday - Easy run
Thursday - Easy ride
Friday - Rest day
Saturday - Long slow distance
Our personal schedule includes very busy Sundays, with me in high heels for too many hours. I don't get enough rest and my nutrition is at its worst. I think an easy ride on Sunday morning followed by a rest day or a short walk on Monday will work much better. It's all about taking a plan and making it work with my life, not working my life around the plan.
My TrainingPeaks plan looks like this:
Sunday - Rest day
Monday - Easy run
Tuesday - Intervals
Wednesday - Easy run
Thursday - Easy run
Friday - Rest day
Saturday - Long slow distance
What I'm planning right now:
Sunday - Easy ride
Monday - Rest day
Tuesday - Intervals
Wednesday - Easy run
Thursday - Easy ride
Friday - Rest day
Saturday - Long slow distance
Our personal schedule includes very busy Sundays, with me in high heels for too many hours. I don't get enough rest and my nutrition is at its worst. I think an easy ride on Sunday morning followed by a rest day or a short walk on Monday will work much better. It's all about taking a plan and making it work with my life, not working my life around the plan.
Fitness Age
I followed a link in an email this morning that had calculates your "fitness age." I'm not sure I totally agree with my results, but at least it doesn't say I'm 90!
You can try it for yourself by clicking here.
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| You are 51 years old but have the fitness of an under 20! |
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