Monday, September 7, 2015

Hansons Marathon Method Week 14 & Triathlon Training Week 7 & NROLFW Phase 4 Week 1


Monday: Bike Trainer 5.0 miles (13.7 mph, 75 rpm)

Tuesday: Speedwork run 8.1 miles (12:18 pace)

Plan: 0.5 warm-up, 2 x 3 miles @ 11:50 with 1 mile recovery, 0.5 cool-down
Warm-up 0.5: 13:41
Set 1: 11:48, 11:49, 11:51
Recovery: 13:41
Set 2: 11:57, 11:47, 11:49
Cool-down 0.5: 13:35

Wednesday: NROLFW phase 4 workout A + swim 1,000 yards + easy run 2.2 miles (13:42 pace)

Thursday: Tempo run 10.0 miles (12:15 avg pace with 0.5 wu/cd; 12:00 tempo pace)

Friday: Hike Multnomah Falls + easy run 3.85 miles (13:46 pace)

Saturday: Long run 16.0 miles (12:50 pace)

Sunday: Rest day

Total swimming: 1,000 yards
Total biking: 5.0 miles
Total running: 40.15 miles

I have plans for a couple things on Monday that are really a part of this past week (outside bike, NROLFW workout B), but due to having nothing left after Saturday's long run and attending a wedding on Sunday, didn't actually happen in the week. 

Triathlon training continued to get pushed aside to a degree to prioritize marathon training, but I think that simply has to be how it is. The race is next weekend! Obviously my race-specific training is totally half-assed, especially compared to last year, but I am at a lower weight and I think a better general fitness, so hopefully that's enough to carry me through and at least perform as well as last year (that is to say, poorly but not dead last). 

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