Monday: Ballet class (75 min) + easy run 3.5 miles (13:55 pace)
Tuesday: Speedwork run 7.25 miles (12:21 pace)
Plan: 1 warm-up,
Warm-up 0.5: 13:47
5 x 1 intervals: 11:44, 11:46, 11:39, 11:39, 11:59
5 x 0.25 recovery: 13:20, 13:02, 15:07, 13:52, 13:40
Cool-down 0.5: 13:07
Dude. I'm to the point where the speedwork run, mid week, is 7 miles, after dropping a mile repeat from it. That's, a looong speedwork run. Marathon training is getting real.
Wednesday: Ballet class (75 min) + swim 1,200 yards
Thursday: Unplanned rest day. I think for me, at this point, either the marathon training plan, or the triathlon plan with maybe a half marathon level of training, would be totally doable. But the combination is definitely a lot! If I don't take a complete rest day, I start feel super fatigued, both physically and mentally. Like one of the days last week, thinking about what I was supposed to do this day was just super overwhelming, and I took a break, coming back into the workouts on Friday feeling much better!
Friday: Tempo run 9 miles (12:10 avg pace; 11:54 tempo pace) + swim 1,200 yard
Oh, yeah, and then my tempo run could (if I did a longer warm-up) be the same distance as some of my long runs?!
Plan: 0.5 - 1 warm-up, 8 tempo @ 12:00, 0.5 - 1 cool-down (moved from Thursday)
0.5 warm-up: 13:54
Tempo 1 - 4: 12:02, 11:51, 11:47, 11:47
Tempo 5 - 8: 12:00, 11:47, 11:55, 11:58
0.5 cool-down: 14:50
Saturday: Long run 10 miles (13:25 pace)
My parents were in town Saturday through Sunday morning (we saw Wicked with them), and literally immediately after they left headed off to a family reunion on Abe's side, so there was literally just a couple hours Saturday morning and a couple hours Sunday evening to get anything done. I tried to get up early enough to get in the scheduled 16 miles on Saturday, and just struggled to get out the door (as I do, in the mornings), and just managed to hit 10 - which is not bad as a bare minimum long run, especially after doing tempo the day before. But certainly far from ideal.
Sunday: Play a round of disc golf (with cousins after the reunion) + bike 5.25 miles (10.7 mph) + run 2.45 (12:53 pace)
Total swimming: 2,400 yards
Total biking: 12.95 miles
Total running: 32.2 miles
When I was planning out the week at the beginning, I realized that, if I did everything as scheduled (as modified), I should hit 40 miles this week! And then some things went to crap and I totally overestimated (as usual) what I could fit in on a busy weekend, and I barely got over 30. Last marathon cycling I peaked at 38 miles in a week, so even though I should have but haven't hit that yet, I still should end up with at least a few weeks in the 40s. And though I can't rely too heavily on crosstraining, there certainly is still benefit from my triathlon training and what it adds to the cumulative fatigue that's built into the Hanson plan..