Another week down, 56 miles planned, and 56.6 done. Definitely dialed back the easy day effort this week — wore a heart rate monitor that kept the pace low most days, but threw in some Oslerians (2-1-:30-:30) on a hilly Wednesday run and had a good 6 mile tempo on Saturday. Tempo speed still not quite up to snuff — mile splits Saturday were 6:04-5:58-6:06-5:49-5:47-5:59 for a 5:57 average — looking for something more like 5:40 eventually. Overall, happy with the effort. We’ve got 66 on the menu for next week, including 5 x mile at <5:30 on Wednesday and 17(!) mi on Saturday with ~7mi/40mins tempo.
Week summary on Strava.
Missed my “academic” post on Friday, but have put two in the pipeline for next week (M-W). Hopefully I can keep a bit of a buffer going forward.
Ran Friday night and really hammered about 2 miles at the end, forgetting I had a workout this (Saturday) morning. Ended up only doing 20mins of a planned 30min tempo, and really struggled home this morning. Overall still happy with week 1 of marathon training, but I’ll have to be better with gauging effort in the future. Will likely break out the HRM in the future.
On the plus side, blew away a segment record on my Friday run, going 5:17/mi for 1.2 miles near the end.
Haven’t posted much on my own running, but wanted to stay honest on this one.
Not me, but at least I took the photo.
Building up to the 2013 Austin Marathon, with a goal of sub-2:30, which should be good for a top-5 (top-1?) finish. Training started today, after 2+ weeks entirely off, the first time I’ve managed that in quite a while. Hoping that a 12 week focused buildup will work well. My daily mileage is borrowed mostly from here, though the 90 mile week I will likely substitute 10-12-15-11-10-22-10 to keep the second long run down a little bit.
Additional workouts will be marathon pace (5:30-5:50) segments built into the long run, starting at ~30 minutes this week and building up to (hopefully) ~90 minutes. These will be negative splits.
Wednesdays will be faster pieces, ~5 miles at 5:00-5:20/mile, broken up at first, and (hopefully) continuous by the end of the cycle. I’ll bring the Wednesday workout in after two weeks of training.
Weekly mileages (tempo time, Wednesday workout):
- Nov. 25 45mi (30mins)
- Dec. 2 56mi (35mins)
- Dec. 9 66mi (40mins, 5xmile, 2mins recover)
- Dec. 16 78mi (45mins, 4 x 2km, 90s recover)
- Dec. 23 66mi (50mins, 4 x 1.5mi, 90s recover)
- Dec. 30 78mi (55mins, 3 x 3km, 60s recover)
- Jan. 6 90mi (2 x 2.5mi, 60s recover, long run pushed back one day)
- Jan. 13 78mi (3M half marathon the 13th, 70mins the 19th, 2 x 3mi, 30s recover)
- Jan. 20 90mi (80mins, 5miles continuous)
- Jan. 27 90mi (90mins, 2 x 3mi, 30s recover)
- Feb. 3 78mi (60mins, 5miles continuous)
- Feb. 10 70mi (no saturday long run, 3miles continuous, race sunday)