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Wk 12 Training - San Diego Marathon

Sunday, May 04, 2014

MONDAY
Key Run Workout #3: Long Run
20 miles @ 11:22
(Start with easy running and gradually increase to long run pace.)

ACTUAL
20 miles
Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym)

Mile Splits: 11:39 / 11:46 / 11:21 / 10:53 / 10:58 / 11:08 / 11:15 / 11:19 / 11:18 / 11:14 / 11:09 / 11:12 / 11:13 / 11:30 / 11:06 / 11:04 / 11:01 / 11:15 / 11:09 / 11:03

Notes: (Commented on in the last blog. Repeated here to get the weekly alignment back to normal.)

TUESDAY
Cross Train XT #1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 mi

ACTUAL
Strength Training
Indoor Cycling -- 45 minutes
Walking 3 mph -- 25 minutes

WEDNESDAY
Rest Day

THURSDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x 1600 @ 9:09 (400m RI)
10 min cool down

ACTUAL
3 x 1 mile (400m RI) + wu, cd
Run Intervals: :30/:10

Splits: 9:03 / 9:00 / 9:00

Notes: I was tired all of this week. I didn't really feel like doing speed work today, so I just set the gymboss at :30/:10 and decided to be happy with whatever pace that yielded. Much to my surprise, it produced the target pace.

FRIDAY
Rest Day

SATURDAY
PLAN
Key Run Workout #2: Tempo Run
11 miles:
1 mile easy
10 @ 10:52/mi

ACTUAL
4 miles

Mile Splits: 11:34 / 10:48 / 9:52 / 9:47

Notes: As with Thursday's run, I was tired today. I debated my options and decided to cut the run short but still do a couple of fast miles. Keeping it to 4 miles should enable me to run my long run tomorrow and get back on a more normal schedule. A longer (or harder) run today would mean pushing the long run out to Monday.

SUNDAY
Key Run Workout #3: Long Run
15 miles @ 11:02
(Start with easy running and gradually increase to long run pace.)

ACTUAL
15 miles
Run Intervals: mostly :40/:20 (1-11); :30/:20 (12), :25/:20 (13-15)

Mile Splits: 10:59 / 10:47 / 10:54 / 11:04 / 10:49 / 11:08 / 10:59 / 10:59 / 10:53 / 11:05 / 10:44 / 10:49 / 11:01 / 11:00 / 10:53

Notes: I was able to run the first 10 miles outside on the hills, then moved onto the gym track for the last 5 miles to get out of the sun. I'm glad I've been able to do the last two long runs outside. There's definitely a difference in what intervals work best outside vs on the indoor track.

As was true of the whole week, I was tired today but still managed to maintain a pretty consistent pace. I was glad to be done, however.
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