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?
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I’m about to go out and run 16! I think between this month is the time when there feeling tired is normal but also that problems will come up if they’re going to. I’m going into the next month feeling unsure about what will happen! Nice runs and good luck with the coming week 🙂
Thanks! Yea I think we have like 7 weeks left which is alot of time but if you take out the taper it doesn’t sound as long! It’s definitely the toughest to get through and you are right that problems are most likely to pop up at this point!
Awesome job this week! I bet your legs sure appreciated the step-back. The picture of M&T Bank Stadium sure made me smile 🙂
It was really cool because they had both stadiums lit up orange for the Orioles!
Nice run! We had pretty weird weather here on Saturday in Jersey, too. It was almost unbearably humid at the start, then drizzle, then a downpour, then pleasant at the end. I felt stiff this weekend, might be from my bruised knee from this week’s fall. I have noticed that it is taking me longer to warm up. My first mile on Saturday was a lot like yours.
Sounds like we are in similar places with our training! I think its all pretty normal. I hope your knee isn’t causing you any real problems!
My training last week was the first solid week I’ve had after a couple of totally crappy ones. My mileage could have been higher, but I’m happy enough with there I ended up. Your post just reminded me how badly I need to foam roll and do some core work 🙂
I am so addicted to foam rolling, and I know that my body hates me when I neglect core work! Glad that you had a good week of training!
Awesome job pushing your pace, especially on the 14-miler! So speedy. This was my last week of not training for a while – December half marathon and a spring full are all on the way. (Is it weird that I’m really excited/relieved to be back on a training schedule?)
I always get excited to start training again when I’m not training! Meanwhile while I am in the middle of training I look forward to a break:) The grass is always greener, right?
My training actually went well last week. Finished my last long run of 20 miles and I’m SO glad it is over and that it’s time to taper!! Amazing progression run girl! You are going to nail the marathon!
Yay for getting your last 20 miler done! I bet that is such a great feeling! Enjoy the taper!
Great workouts! I used to think that it was better to not have off weeks and just push push push, but now I’m a big fan and thoroughly enjoy them :). My tempo run on Friday sounds like the end of your long run. The wind decided to accompany me as well, nothing like some extra resistance training to make us stronger haha 🙂
I think wind is one of the more difficult conditions to run in! I always forget how much different wind feels in the cold weather than in the warm weather, though:)
only runners would call those torture devices as rest and recovery 😉
Haha good point!!
Lisa you had an awesome week of running! Your long run was seriously bad ass!! I love kicking it up a notch! I can’t wait to read your recap of your 20 miler!!! :),
I usually get tired for my mid October marathon by the end of September—all those miles piling up, it’s no wonder!
I hope you feel great this week and I can’t wait to read about more of your runs!:)
Thank you! I hope that I have good things to say after my 20 miler. It’s such a milestone run and its been over a year since I did one, so I’m definitely a little nervous!
Great job on your 14 miler! I did 13 yesterday and it felt great! That was one of my longest runs in awhile so I am not too tired in my training yet. I have been using my foam roller often and doing Epsom salt baths. I think that has been helping.
Glad you are feeling good! I really think the foam rolling and baths make a huge difference!