Monday, August 5, 2013

The Road Home: Marathon Training Week 9

Workouts

Monday: Played a round of disc golf (about 2 hours) and walked a round of disc golf (about 90 minutes)

Tuesday: 5 mile run (12:39 pace)
Goal: 4 - 6 miles moderate (12:15 - 12:45)
Actual: 12:33, 12:43, 13:02, 12:42, 12:14

Wednesday: Rest day

Thursday: 3.65 mile treadmill run (0.5% incline, 11:30 overall pace)
Treadmill speed workout:
   3 minutes at 4.8
   Pyramid - 2 minutes each at:
      5.0, 5.2, 5.4, 5.6, 5.8, 6.0, 5.8, 5.6, 5.4, 5.2, 5.0
   3 minutes at 4.8
   Small pyramid - 1 minute each at:
      5.0, 5.1, 5.2, 5.3, 5.4, 5.5, 5.4, 5.3, 5.2, 5.1, 5.0
   3 minutes at 4.8

Friday: 2.35 mile run (13:46 pace)

Saturday: 15 mile run (14:14 pace)
Goal: 15 miles long/slow (13:30)
Actual: 
1 - 5: 14:03, 13:51, 13:22, 13:48, 13:36
6 - 10: 13:34, 14:17, 13:34, 13:45, 15:20
11 - 15: 14:44, 15:40, 15:20, 14:42, 13:51

Sunday: 2.6 mile run (13:20 pace)

Total miles: 28.6


After a mostly unintentional month-long "cutback week", I finally set a new longest long run! It was so slow though! And as I type this two  days later, my legs are still sore - that's pretty rare that I push myself enough to feel it in my muscles (the cardio aspect usually slows me down first). I know  I let thing get in the way of running lately, but I'm disappointed that it looks like I lost some endurance/fitness. Half way through the training program, just six more weeks of training and three weeks of tapering!

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