Wednesday - Interval Training Workout 5x1k with a 400 recovery jog.
Total Distance - 6 miles
This workout was completed on a treadmill due to having to run between midnight and 1 am. It was tough and I was tired before I even started; however I felt refreshed after it was over. My knee feels good.
Friday - Tempo Run 8 miles at 7:53 pace or faster
Total distance 10 miles
This workout had a break in the middle due to the Y closing at 9 and the fact that I didn't start when I needed to. I finished the first 5 miles at the Y and then the remaining 3 miles on the treadmill in my apartment complex. It was a tough run but overall I finished it and feel ready for the next workout
Weekly Distance and Reflection - 16 miles
I was supposed to run much farther and often this week but work was work and I found myself making excuses and reasons to delay running. This usually happens at some point during a marathon training plan where my motivation just wasn't there; however I was happy I managed to complete two of the three quality scheduled runs and hopefully didn't lose too much fitness. The goal for next week is to get back on schedule during week 10 of the program.
Week 10
Monday - Easy Run
Total Distance 6 miles
Today was an easy workout on a local Rail Trail that is about 4 miles of flat pavement. The run went smoothly and I have started wearing a compression sleeve on my knee because it seems to help my left leg feel better. The shoes I'm planning to use for the marathon in June were tested today and felt great.
Tuesday - Rest day
I could have run some junk miles but decided it would be better to rest and focus on work. Tomorrows workout should be more manageable with the time off today.
Wednesday - Interval Workout 4x1200 with a 400 recovery jog
Total Distance 6 miles
This workout was completed at a local track. I ran a 1 mile warm-up and a 1 mile cool-down during the workout. My times for the intervals were 4:58, 4:57, 4:53, and 4:47. I also ran the cool-down mile barefoot. This was my first barefoot run since the turf toe injury back in September and it felt great. I hope this means that the turf toe won't be an issue during the rest of the training. The weather was cool and the school security were nice in letting me finish my last interval in the dark.
Thursday - Tempo Run 7 miles at 7:53 pace or faster
Total Distance 9 miles
This workout didn't go exactly as planned. I completed it at the Y on the treadmill and I felt great until mile 6.5 when I started to feel some chafing so I stopped. The goal was 8 miles at tempo pace but I only went 7 because I didn't want to risk any sore spots with a half marathon on Saturday.
Friday - Rest day
I could have run a few miles today but decided to save my energy for the half marathon tomorrow.
Saturday - Long Run and Y to Y Half Marathon 1:48:40
Total Distance 13.5 miles
I completed the run with a decent time and a 1st place finish in my age group because other runners my age were at the Earth Day Run in Greer. The course was tough and I'll include more thoughts from the race in my weekly reflection.
Sunday - Easy Run 3 miles
Total Distance 3.5 miles
I ran a little on the treadmill at the Y to get in some time running the day after the Half. I wanted to run at least 5 but my body was saying no the entire time and I just managed 3 before I needed to stop.
Weekly Distance and Reflection 38 miles
This was a great week of training culminating in a trial half marathon that I ran at or close to goal pace. My minute/mile pace was approximately 8 minutes 19 seconds per mile and my goal for January is to run the marathon with as many 8 minutes miles as possible. The course was described as rolling and that was definitely true. I was constantly traveling up and down hills and I felt great until the last hill at mile 12. It just about broke me but I managed to keep jogging and found a little more energy on the last downhill. As another bonus I was able to run most of the race with a friend from the Running Club that I've run with before. He had run parts of the course and helped me know a little about what was coming on the course between miles 4-9. My body is tired and feeling the effects of cumulative fatigue that my training plan focuses on but the marathon pace didn't feel taxing so the long tempo runs are helping. One last note: I ran a 10k back in March and ran hard to finish in 51 minutes. I ran 50 minutes for the first 10k of the half marathon on Saturday and my pulse never broke 160. Next week will be my first time running at or close to 40 miles in consecutive weeks. I will report on how well my body holds up next week. Just remember to run, walk, jump, whatever just get moving.
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