On Friday, I touched up more about my marathon training progression so that’s that.
|Monday:||10.65 mile run. Recovering from my 8k, I do remember this run being not so fun and the most painful run of the week.|
|Tuesday:||AM: 11.2 miles (8:33) progression from 8:45-7:45 pace|
|PM: 5.3 miles tempo on trails (6:47 pace)|
|Wednesday:||1.5 hours cross training on the cybex 100i|
|Thursday:||11.2 miles easy shakeout (8:50 pace)|
|Friday:||17.35 Long Run at 7:42 pace|
|Sunday:||13-14 mile easy|
|1 Mile Open Water Jack King Swim|
Thoughts on this week:
I haven’t had a sans road race week in quite some time now (about a month) and now I have two in a row. I’m not racing at all next week either. That isn’t a bad thing though because I have needed (and wanted some quality training) versus worrying about when and how I feel on Friday if I’m racing on Saturday.
With that, Tuesday I did my normal speed workout which I hadn’t planned for Tuesday but was feeling good. If I had planned, I would have done 10 in the morning versus 11. So yes, 11 in the morning that were done easy and 5 in the afternoon (more like noonish at lunch) done at an overall 6:47 pace which I was shocked (but pleased with).
Then rest and recovery Wednesday and Thursday. Friday was my first productive long run. I plan to do roughly 5 of these this summer where I experiment with gels, fueling, shoes and also run at a quicker pace then my average day to day runs. Friday fit with my work, training and life schedule so it was a great run for me. I progressively worked my way down from 8:45 to the last two miles at 6:50. (It was a big confidence booster) and I took a gel which sat fine at mile 8. I didn’t feel any magical energy from the gel but also didn’t die and never felt bad (clearly I kept hammering down at the pace) so I guess it worked.
Then the rest was just easy recovery and rest. I had to w0rk all day Saturday and I couldn’t muster up the injury free confidence to run at 6am after Thursdays 17…so that’s that.
Yes, I am probably drowning while you are reading this. My dad and I have a tradition of doing the Jack King 1 mile swim. You probably know if you follow my training for any amount of time I’m not really prepared, but alas I do it a lot more for fun. College swimming is a very distant (pun intended) past of mine and while I do enjoy swimming occasionally, it’s not something (right now or for a while) I’ll put on my marbles of training in for. Well really I give it 1 point of dedication but that might be a bit of dedication. I take it as more of fun than anything else…painful fun I suppose…
Thoughts for next week:
I will probably do something extremely similar to this, sans fast long run (it will be easy miles) and sans long swim…but maybe I will swim.
Questions for you:
When do you take gels?
Do you like to race a lot or a little?