Monday, September 16, 2013

Salvation: Marathon Training Week 15

Workouts

Monday: 5 mile run (13:11 pace)
Goal: 4 - 5 miles whatever
Actual: 12:53, 13:28, 13:20, 13:28, 12:43

Tuesday: 7 mile run (12:38 pace)
Goal: 1 mile warm-up (13:30), 5 miles tempo-ish (sub-12:00 - too damn hot to hit a real tempo pace), 1 mile cool-down (13:30)
Actual: 
Warm-up: 12:12 (oops)
2 miles tempo: 11:39, 11:56
1 mile recovery: 15:04
2 miles tempo: 12:00, 11:42
Cool-down: 13:55

Wednesday: Yoga class (60 minutes)

Thursday: 3 mile run (13:54 pace - ugh)
Goal: 4 - 5 miles whatever
Actual: 12:51, 14:48, 14:03

Friday: Rest day

Saturday: Rest day 

Sunday: 20.5 mile run (13:53 pace)
Goal: 20 - 22 miles, up to 5 hours total time (13:00 - 13:59)
Actual: 
1 - 5: 13:27, 13:36, 13:54, 13:48, 13:12
6 - 10: 12:56, 12:59, 13:17, 13:04, 13:51
11 - 15: 13:30, 13:18, 13:25, 13:22, 13:01
16 - 20: 13:52, 13:47, 17:10, 15:32, 15:27
20.5: 8:01 time for 0.5 (16:07 pace)

Total miles: 35.5



Now it's taper time! This 20 miler went soooo much better than the first one! Largely, I'm sure, due to the start of fall weather, but in any case it was a pretty good confidence booster. Actually felt quite good through about mile 15; then I gave up a little and things were hurting, and I can't say I would have wanted to continue for another 6 miles, but overall it wasn't awful.

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