Let me start by issuing a big thanks to the Greenbuild International Conference and Expo. Because of them, the Philadelphia Marathon was moved up a week this year. And good thing, because today was 25 degrees with 25-40mph winds!
Goal: Stay healthy
Goal Race: TBD, Spring 2014
My goal is to PR at one or more of the following distances:
5K: 17:08
10K: 35:57
10mi: 1:00:12
Marathon: 2:55:57
M – Rest
T – 5mi recovery (8:11)
W – 10mi easy (7:41): including 8x1:00 pickups (6:00-:40/mi pace) during the middle 8 miles
Th – 7.5mi easy (7:46)
F – AM – 10mi total: 2mi warmup, 2x2.5mi @ goal MP (6:24, 6:22) with 1mi recovery, 2mi cooldown
F – PM – Beer Half Mile (3:45)
Sa – AM – 10mi easy (7:31)
Sa – PM – 4.5mi easy (7:51): including 4x :20 strides (and a beer chug immediately after the strides in :35)
Su – 12.5mi easy (8:01) in brutal conditions!
Weekly Total: 60 miles
YTD Total: 2,277 miles
I spent the first half of the week recovering from last Sunday’s 22 miles worth of pacing at the Philly Marathon. I was pretty beat up on Monday and needed a day off. Felt a little better by Wednesday so I incorporated some comfortable 1:00 surges at the start of each of the middle 8 miles.
Friday’s workout was a strong effort, but I have a ways to go to make that true marathon pace. I have heard Ritzenheim say that he walks around in 14:00 5K shape when he is out of season, meaning he eventually “doubles” his fitness by peak races (27:xx for 10K). I reckon I probably walk around in 1:24 HM shape out of season, and I would love to “double” that for a marathon in the spring.
As some of you may have noticed, I am jumping in my team’s annual Beer Mile on Thanksgiving. Since I don’t even drink beer, I figured I better at least get used to the taste of it before race day, haha. Chugging the first one is a breeze – it’s chugging those other ones when you are breathing hard that are going to be tough. If I don’t puke and/or break 8:00, I will be thrilled.
Hope everyone else had a great week.