This was a cut back week, and I think I really needed it! Especially knowing what’s coming next week…(a 20 miler next Saturday, hopefully). So here is what went down in week 7:
Philadelphia Marathon Training Week 7
Sunday: rest & recovery
Monday: Easy 4 miles and core work
Tuesday: 7.4 miles: 1 mile warm up, 5 miles @ 8:00, 7:58, 7:55, 7:57, 7:56…8 x 15 second hill repeats (it was smaller hill than usual), and cool down.
Wednesday: 5.1 miles easy, strength training
Thursday: 7 miles with 2 x 15 minute tempo intervals (the interval pace was about 7:15). 30 minutes Reflexion yoga in the PM.
Friday: 3.01 mile easy, core work
Saturday: 14 miles which turned out to be a progression run. The plan was to start out at a moderate/easy pace (around 9 min/miles or so) and then try to run the last 5 miles at 8 mins/mile. I was planning to do between 12 and 14, depending on how I felt. It ended up going better than expected, but it really took my legs awhile to kick into gear.
The weather was really weird because when I started out it felt kind of gross and humid. Around mile 8, all of a sudden it started to drizzle a little (for like a minute) and then got really dark, cool, and windy. For several miles at the end I was running into the wind which was not fun. But luckily my legs had decided to start working by then and were able to hold my pace. After my post on Tuesday and alot of advice about slow long runs but faster finishes, I was really happy with how this went. Next week for my 20 I feel like I will really be able to just go as slow as I need to and not care, because I know there will be other shorter long runs where I can push the pace a bit.
Total: 40.48 miles.
I would say that Thursdays tempo run was the hardest this week, although in general my legs were feeling fatigued and tight. Luckily I was able to focus a lot on recovery this past week and the weekend should be low-key, so hopefully next week things will be feeling better. I’m planning to pay attention to how I am feeling and if it continues or worsens I’ll take a few days off. But I’m at the point where some fatigue and tightness is to be expected, and it’s all about managing that well.
How was your training last week?
At what point in marathon training do you usually notice that you start to get more tired?