Monday, July 13, 2015

Hansons Marathon Method Week 6

Wait, marathon training week 6? Where did weeks 1 - 5 go? I wanted to focus on the half marathon first, and was procrastinating on picking out a training plan for the full. But I'm now jumping into the Hansons Marathon Method, an 18 week plan, with 13 weeks to go (it's basically 5 weeks of base building, 5 of speedwork, and 5 of strength work, then the 3 week taper, so I'm just subbing out half training for the base building). See this post discussing the plan.

Workouts

Monday pm: Ballet class (75 min) + run 3 miles (12:31 avg pace)

Plan: Supposed to be easy, but I thought a time trial for a mile (and another one at end of the training cycle to compare progress) would be fun.
Actual
Warm-up: 13:48
Mile: 9:00 - new adult mile PR!

Cool-down: 14:46

Tuesday am: Speedwork run 6.6 miles (13:15 avg pace)

Plan: 1 warm-up, 12 (!) 10, because that's crazy enough, x 0.25 @ 10:00, 0.25 recoveries, 1 cool-down
Actual
Warm-up 0.9: 13:43
10 x 0.25 intervals: 10:05, 10:03, 10:07, 10:06, 10:06, 10:15, 10:14, 10:11, 10:16, 9:59
10 x 0.25 recovery: 14:07, 14:24, 15:38, 14:45, 17:16, 14:41, 15:23, 15:29, 15:56, 15:40
Cool-down 0.7: 16:18

Wednesday pm: Ballet class

Thursday: Unplanned rest day - the tempo I did Friday should have been here, and 4 miles easy on Friday which I skipped altogether.

Friday: Tempo run 5.9 miles (12:45 overall pace, 12:04 tempo ace)

Plan: 1 warm-up 5 4 tempo @12:00, 1 cool-down
Actual
Warm-up 0.95: 13:34
4 tempo: 12:08, 12:02, 12:06, 11:59
Cool-down 0.95: 14:52

Saturday: Easy-ish run 8.0 miles (13:30 pace)

Plan: 8 miles 13:15 - 13:30
Actual
13:30, 13:28, 13:27, 13:24
13:21, 13:07, 13:32, 14:11

Sunday: Long run 7.6 miles (13:01 pace)

Plan: 8 miles 12:50 - 13:00
Actual:
12:49, 12:50, 13:06, 12:53
12:57, 13:49, 12:59, 12:39

Total running: 31.1 miles

Slightly challenging week to start training, with two evenings taken up by family birthday dinners, so I ended up skipping an easy run, but overall hit the most important pieces.

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