Sunday, July 7, 2013

Time Will Tell: Marathon Training Week 5

Workouts:

Monday: 4 mile run (12:53 pace)
Goal: 4 miles easy-ish (12:30 - 12:59)
Actual: 12:42, 12:53, 12:55, 12:59

Tuesday: 4.5 mile run (12:39 pace)
Goal: 1 mile warm-up (12:59), 3 miles tempo (11:30 - 11:59), 1 mile cool-down (12:59)
Actual: It was 86 degrees at 7:30 pm when I started this run. 
1 mile warm-up - 12:58
1 mile tempo - 11:52
0.5 mile recovery - 6:41 time (13:22 pace)
1 mile tempo - 11:46
1 mile cool-down - 13:36

Wednesday: Rest day

Thursday: Foot Traffic Flat half marathon (12:57 pace) - new PR of 2:48:42!

Friday30 Day Shred level 2 workout

Saturday: 10.25 mile run (12:42 pace) + 90 minutes kayaking + 45 minutes tennis
Goal: 10 miles long/slow-ish (12:30 - 12:59)
Actual: 
1: 13:07
2: 12:36
3: 13:16
4: 11:49 
5: 12:38
6: 12:25
7: 13:16
8: 12:53
9: 12:05
10: 12:50
10.25: 3:12 time (12:35 pace)

Sunday: 2 mile run (11:48 pace)
Goal: 0.5 mile warm-up, 1 mile fast (9:50 - 10:20), 0.5 mile cool-down
Actual:  
0.5 mile at 12:27
1 mile at 10:37 
0.5 mile at 13:29

Total miles: 33.85



After doing a running streak for June, it felt a little odd to not run at all a couple days of the week! In addition to that, the schedule was a little odd since I did a race - my longest run, since it was just under what I would have done otherwise, probably 14 - mid-week on the 4th. 


It's been fun this year to repeat half marathons and see how I improve. Although I suspect if I'd pushed myself just a little more I could have broken 2:45 at the half, I'm relatively pleased with my new PR of 2:48:42. It's about 3.5 minutes over my previous PR, and almost 10 minutes faster than this same race last year.  I was quite pleased with my pace on the 10-miler a couple days later - my best pace ever on a double-digit run.

I was reminded how badly I need to do strength training on a regular basis - I'm still sore as I type this on Sunday afternoon from the workout Friday morning. 

No comments:

Post a Comment

Please join in the conversation!

Please note: Although I'm trying to keep the commenting as wide open as possible and not requiring logging in to one of the profile options, there have been reports of glitches and comments disappearing while trying to post under the Anonymous option. I would recommend logging in if you have one of the profiles, or at least copying your comment to paste back in if something goes haywire.

Related Posts Plugin for WordPress, Blogger...