Sunday, September 1, 2013

The Awful Truth: Marathon Training Week 13

Workouts

Monday: 4.1 mile run (12:01 pace)
Goal: 4 miles moderate (11:30 - 12:00)
Actual: 11:32, 11:57, 11:53, 12:36, 1:17 time for 0.1 (12:47 pace)

Tuesday: 6.2 mile run (11:55 overall pace; 11:38 tempo pace)
Goal: 1 mile warm-up (12:30), 4 miles tempo (11:30), 1 mile cool-down (12:30)
Actual: 
Warm-up: 12:26
Tempo: 11:27, 11:30, 11:43, 11:50
Cool-down: 12:36, 2:20 time for 0.2 (11:35 pace)

Wednesday: Yoga class (60 minutes)

Thursday: 4.15 mile run (11:30 pace)
Goal: 4 miles with fartlek intervals (average 12:00)
Actual: 11:13, 11:49, 11:46, 11:09, 1:43 time for 0.15 (11:32 pace)

Friday: 0.4 mile run (11:25 pace)
Goal: 0.4 miles, in order to get my YTD miles to exactly 600.00, and because it's such a short distance - barefoot
Actual: 0.4 miles in 4:33, barefoot

Saturday: 20 mile run (14:52 pace)
Goal: 20 miles long/slow (13:00 - 13:59)
Actual: 
1 - 5: 12:58, 13:36, 14:22, 14:12, 14:03
6 - 10: 14:04, 13:04, 13:32, 15:07, 13:45
11 - 15: 16:40, 13:55, 15:19, 15:12, 15:20
16 - 20: 15:41, 16:45, 17:25, 16:39, 15:23

Sunday: 3.25 mile run (12:55 pace)
Goal: 3 miles easy (12:30 - 13:30)
Actual: 13:00, 13:18, 12:26, 3:15 time for 0.25 (12:59 pace)

Total miles: 38.1



20 miles sucked! It didn't help that I didn't get started until 9 am and it was over 80 degrees by the time I started. I walked a good chunk of the last few miles, but I was determined to finish the distance. I'm fairly confident that with cooler weather and fresher legs, it wouldn't have felt so awful - i.e., I don't need to be too scared for the marathon. 

On the good side this week, I ran barefoot - as in, completely unshod feet - for the first time! I'm going to start trying to work in a small increments at the end of easy runs.

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