Weekly Marathon Training Update: March 18-24
Posted on March 25 2013
Last weekend I made a deal with myself. I’d get my training plan from my coach (who, by the way, just won the HAT 50K yesterday!), post it here on the blog, then update how things went the following weekend. The goal was to both keep myself honest with my training, and also to give a little insight into what it’s like to work with an on-line coach.
Here’s how this week went for me:
Monday: planned off day
Tuesday: unplanned off day due to blizzard (another foot of snow!)
Wednesday: 1.5 mile warmup, then 4 x 1 mile from marathon pace down to half marathon pace with 2:00 walk breaks between. Mile splits = 7:39, 7:29, 7:07, 6:37. 1 mile cool down to finish. 7.31 miles total. New Balance MO80 on the feet.
Started feeling some pain under my right forefoot about midway through the run, middle toe was sore when I put pressure on it the next morning. A bit worried that the MO80’s were a really bad choice for a speed workout on asphalt due to the lack of cushion and a firm rubber outsole.
Thursday: unplanned off day to give my foot a break
Friday: 2 miles warmup, 3+ miles fartlek at a wide variety of paces (that’s what fartleks are for I guess!), two miles cooldown. 7.63 miles total. Asics Gel Lyte33 v2 on the feet. Foot achy, middle toe pretty sore the following morning.
Saturday: 1 hour Taekwondo workout. Foot felt ok during the workout. Been about a month since my last TKD class and it felt amazing to be back. Made me realize how tight I’ve gotten from only running for the past several weeks. Stretching was much needed.
Sunday: Ran 15.1 miles in 2:05:40 and it kicked my butt. Total elevation gain over the course of the run was 1,343 feet, and had to walk a few of the ups toward the end. Despite that, pretty pleased with an 8:20 min/mile pace (walk bits included in avg. pace). This was a run to remember! Skechers GoRun 2 on the feet, felt amazing, might be the frontrunner for the Vermont City Marathon. Could feel the toe, but not too bad.
Here’s the elevation profile for the long run – intense!
Total miles for the week = 30.04. A bit off my planned total of 36 since I skipped the easy runs due to my foot worries. Foot feels ok after the long run, so don’t think it’s serious.
All in all not a bad week, got all of the quality workouts in, and only missed the 6 easy miles.
On to next week, here’s what Caleb has planned for me:
Easy Miles: 4 (1 run, you choose the day)
Strength Routines: Taekwondo
Workout 1 (Tuesday/Wednesday): 8 miles total. 1 warm-up including 5 x 20 seconds strides, 3 @ MP, .25 SLOW jog recovery, 3 @ MP, .75 cool-down.
Workout 2 (Thursday/Friday): 8 miles with ON/OFF effort. First mile easy, 2nd mile at a bit harder than marathon effort/pace, then alternate the remaining miles of the workout (even miles hard, odd miles easy).
Long (Saturday/Sunday): 16, steady easy effort throughout
Looks like fun!