Sunday, June 16, 2013

The Two: Marathon Training Week 2

Workouts:

Monday: 3 mile run (12:12 pace)
Goal: 3 miles easy-ish (12:00 - 12:30)
Actual: 12:05, 12:29, 12:01

Tuesday: 6 mile run (11:52 overall pace)
Goal: Abe wanted to run with me, so instead of the mile repeats as scheduled, we went to a high school track. He came up with a fun idea to run in opposite directions around the track, one doing a speed interval and one doing a recovery interval, and then switch speed/recovery when we crossed paths. I was aiming for 8:00 - 9:00 pace on the speed intervals. That got a bit tedious after a while, though, so only did 2 miles of it, then we ran to a nearby park for 2 tempo miles, during which I was trying for an 11:00 pace.
Actual: 
1 mile warm up: 12:13
Track intervals (2 miles total):













2 miles tempo: 11:17, 11:43
1 mile cool down: 13:03

Wednesday: 1 mile run (10:51 pace!) + 30 Day Shred level 1 workout

Thursday: 3.25 mile run (11:47)
Goal: 3 miles fast-ish (11:30 - 12:00)
Actual: 11:43, 12:10, 11:27, 2:56 time for 0.25 (11:51 pace)

Friday: 12.1 mile run (13:08 pace)
Goal: 12 miles long/slow (13:00 - 13:30)
Actual: Much better than last week's long run pace - this is actually my half marathon PR pace! I'd like to take credit for it, but I think it's mostly because the weather cooled off significantly. Although, I was also more deliberate with fueling - eating a shot blok at miles 2, 3, 5, 6, 8, and 9, and I tried out my new hydration vest. I'll do a post on the vest after I use it a little more, but the only down side so far is that there's not really any way to gauge how much you're drinking/have left while wearing it; otherwise I really like it!
1: 13:05
2: 13:41
3: 13:17
4: 12:47
5: 13:16
6: 12:49
7: 12:41
8: 13:08
9: 13:55
10: 13:18
11: 13:01
12: 12:44
12.1: 1:12 time (12:29 pace)

Saturday: 1 mile run (12:40 pace)

Sunday: 4.2 mile run (12:23) + 30 Day Shred level 1 workout
Goal: 4 miles easy-ish (12:00 - 12:30)
Actual: 12:59, 12:29, 12:21, 11:45, 2.25 time for 0.2 (12:03 pace)

Total miles: 30.55


I'm much more pleased with my paces this week than last week, but I think that should probably be mostly attributed to the weather being a good ten degrees cooler, rather than my awesome commitment to training. We'll see how my speed does in July, when the hot spell usually hits.

Hey, I managed two strength workouts! Go me! Now I need to keep that up plus add in a yoga or pilates workout. 

I convinced Abe to do the Portland marathon! He was thinking of doing a fall marathon, but was looking around for location, timing, and cost, and hadn't decided yet. He'll definitely finish before me; I told him he has to remain standing afterwards long enough to hug me when I finish, but I'm quite excited that we'll be doing our first marathon at the same time. :)

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