Goal: Stay healthy
Goal Race: Philly Marathon (11/23)
Goal Time: sub-2:50
Marathon Training Week 1 of 18
M – 5mi (8:06) // 4.5mi (8:02)
T – 8mi, including 25:00 continuous treadmill fartlek as 5x (1:00 each at 7/8/9/10/11mph). Averaged 6:40/mi for the 25:00.
W – Rest
Th – 6mi (8:07). Strides.
F – 5mi (8:01) // 4mi (7:36)
Sa – 12mi (1:24:09), including 10mi moderate 6:50/avg (6:44-:57)
Su – 7.5mi (7:43)
Weekly Total: 52mi
YTD Total: 1,333mi
A very solid first week of the marathon cycle. I finally feel back to normal after my three week funk to end the base phase. Felt great on Tuesday’s treadmill workout, which is probably my new “favorite” workout to do. It’s great on many levels: a) I touched on a nice range of paces (recovery/easy/moderate/threshold/interval), b) I stayed very relaxed and under control the entire time, getting stronger as the workout progressed, c) I averaged a nice moderate tempo pace overall, but you can also think of the fastest 15:00 as threshold pace, the fastest 10:00 as 10k pace, and the fastest 5:00 as interval pace. It was a great first “workout” to get all the gears moving again.
I surprisingly cruised during Saturday’s moderate long run. I was expecting to have to work a little harder than I did – instead I was holding myself back during a few of the middle miles from dipping under 6:40/mi pace. Makes me think I didn’t lose quite as much fitness as I previously thought the last couple weeks. I just needed to be pain-free and get my legs back under me again.
Hope everyone else had a great week.