Sunday, August 25, 2013

The Indicator: Marathon Training Week 12

Workouts

Monday: Rest day

Tuesday: 4.15 mile treadmill run (0.5% incline, 11:41 pace)

Wednesday: 6.3 mile run (13:37 pace)
Goal: 6 miles easy (12:45 - 13:15)
Actual: 13:49, 13:39, 13:51, 14:29, 13:18, 12:37, 3:57 time for 0.3 (13:11 pace)

Thursday: 3 mile run (12:16 pace)
Goal: 1 mile warm-up (13:00), 1 mile fast (11:00), 1 mile cool-down (13:00)
Actual: 13:01, 10:59, 12:47

Friday: 18 mile run!!!!! (13:14 pace)
Goal: 17 - 18 miles long/slow (13:00 - 13:59)
Actual: 
1 - 6:     13:21, 13:21, 13:10, 12:55, 13:37, 12:56
7 - 12:   13:19, 13:25, 12:51, 12:58, 12:51, 13:04
13 - 18: 12:32,  13:34, 13:42, 13:53, 13:34, 13:07

Saturday: Rest day (traveling to a wedding shower out of town)

Sunday: 3.65 mile run (10:58 pace!!!)
Goal: 3.5 miles fast-ish (originally 12:00; adjusted to 11:30 during the first half mile because it felt so good!)
Actual: 11:04, 11:17, 11:13, 6:30 time for 0.65 (9:59 pace!)

Total miles: 35.1



Wow. New long run personal distance record, new weekly mileage record, new short run pace record (my current 5k PR is at an 11:00 pace - I don't think I actually beat that for the 5k distance during Sunday's run - the last half mile downhill was what brought the average below 11:00 - but it was still dang fast!). I feel like I'm back on track for training, and that my B goal for finish time for the marathon is totally feasible. (I think my A goal is still a bit of a stretch.)

Part of it is definitely the cooler temperatures - just when it drops below 70 degree or so, I can tell that running is sooo much easier. I've also been focusing a lot lately on getting enough protein, maybe that's helping as well?

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