Female, 45, 5'4", 105
Goal races: Indianapolis Monumental Marathon, Houston Half-Marathon
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
49 miles, 2 hours 40 minutes of pool-running, and 1000 yards of swimming
M: DIY yoga and 80 minutes pool-running.
T: 11 miles, including a track workout of 2x800, 1600, 2x800 in 2:59, 2:57, 5:58, 2:53, 2:49. Recoveries of 2:31-2:36 after 800s, 5:03 recovery after 1600. Followed with light leg strengthwork and 500 yards recovery swimming.
W: DIY yoga, 8 miles very easy (8:58), drills and four hill strides. Then another mile to test race shoes (8:13)
Th: Upperbody weights/core and 80 minutes pool-running.
F: 11 miles, including a 5K tempo on the track in 20:11 (6:35/6:29/6:24/0:46). Followed with 500 yards recovery swimming.
Sa: 8 miles very easy (8:40), drills and 4 hill strides and then light upper bodyweights and core, and DIY yoga
Su: 10.5 miles, split as first 3 easy (8:22), and last 7.5 moderate (7:00). Followed with some injury prevention work at gym and DIY yoga.
Feeling pretty good about my fitness - both Tuesday and Sunday felt very good (I was expecting to hit around 7:20-30 for the moderate effort, and was pleasantly surprised by what the effort yielded.
Since Indy may be quite cold (mid 20s), I ran Sunday's run (40 degrees) in what I might wear for Indy (light tights, longsleeve over singlet and arm-warmers). I felt comfortable in that get up at 7:00 pace in 40 degrees, so I may wear that for Indy, since I'm not concerned about overheating badly at marathon pace if it rises to the 30s at the end.
Friday's tempo was a bit slower than expected, but there was a good reason/excuse. I got to the workout late and wasn't able to do my normal warm-up (hip mobility exercises plus 3.5-4 miles of fartlek). Instead - I just did 2 miles easy, 2 strides, and went. And felt stiff and tight until sometime in the third mile. So now I've re-confirmed I really do need that much warm-up.
As for why I was late? Short story is that a tree tried to fall on our house early Friday morning!!! (more details/pictures on the Instagram). We're all fine, and the house is actually still inhabitable, though with some damage. But...the marathon next week has now been put solidly in perspective.