2017 Eugene Marathon Training – Week 11

Solid training week.  I ran a lot of miles around marathon pace.  I’m running the Rock n Roll DC Half Marathon next weekend!

Training Schedule
Week 11: February 26th – March 4th

Sunday: Recovery run. 8 miles + sprints
Monday: Medium Run. 12 miles w/5 miles @ marathon pace + 15 seconds.
Tuesday: Interval run. 7 miles. Speed work with run club
Wednesday: Recovery run. 5 miles + hill repeats
Thursday: Tempo Run. 14 miles w/5 x (0.25 mile @ marathon pace – 5%, 1 mile @ marathon pace + 5%).
Friday: Recovery run. 4 miles
Saturday: Long Run. 20 miles w/10 miles @ marathon pace

Mileage Total: ~70 Miles

Adaptations. I pretty much followed my schedule this week except I didn’t run with the club.  I’ve reverted to running solo for most of my runs.  It’s just easier to set my own schedule, especially when life gets busy.  

Goal.  Add some quality miles to my long run.  Outcome: Success!  I did a lot of running around marathon pace this week.

Workout Details

Medium Run. 12 miles w/5 miles @ marathon pace + 15 seconds [Log Details]

This was basically a re-attempt of the workout I did during Week 9 but without the wind.  Now that my endurance was solid, I want to get my body used to running close to marathon pace.

Less than a half mile into the warm-up, I felt a pain in my lower left ankle.  I ran out-and-back on the W&OD Trail.  After running fairly easy for 5 miles, I picked up the pace even though I was still running uphill out on the trail.  I turned around in Falls Church and continued to speed downhill back to Arlington.  I had planned run close to 6 miles at the faster pace but after 5, thought it wiser to quit anticipating a hard interval workout the next day.

Marathon pace+15 seconds segment=8:19.  Overall pace=8:46.

Interval Run.  Speed work with run club 4 x 1 mile @ 5K pace w/800m jog recovery [Log Details]

I didn’t want to further aggravate my calf so I wore the Saucony Rides since they have a similar heel-toe drop as my Mizunos but are a little lighter.  I ran on the Four Mile Trail from Shirlington to the detour around the water treatment facility, which was almost exactly a mile.  The third repetition, I listened to Chandelier by Sia and that really pushed me to run with my heart.  On the way back, I thought I was really going but when I checked my Garmin with a half mile to go, I was over 7:00 pace!  That was discouraging and I fought not to give up on the workout.

I ran slightly slower than what I’ve been guessing 5K pace is for me right now, but only 7 seconds/mile.  Given my mileage load, that’s not bad.

Split paces=7:00, 7:08, 6:54, 7:09.  Average=7:02.

Tempo Run. 14 miles w/5 x (0.25 mile @ marathon pace – 5%, 1 mile @ marathon pace + 5%) [Log Details]

The first set was on an uphill as I ran neighborhood streets to the Custis Trail.  I realized I hadn’t programmed my Garmin properly and stopped after running a fast quarter-mile and reset my workout.  The next two sets were on the Custis Trail, which was rolling, but the intervals synced well – the faster paced segments were on flat or downhill sections.

I was running to well that I decided to do 8 sets instead of 6.

I crushed this workout, but knew the wind was a huge factor.

Split paces=8:05/8:15 (set 1), 8:07/7:11 (set 2), 8:04/7:20 (set 3), 7:50/7:35 (set 4), 7:57/7:26 (set 5), 8:06/7:23 (set 6), 8:01/7:34 (set 7), 8:05/7:20 (set 8).  Mean=8:01/7:24.

Long Run. 20 miles w/10 miles @ marathon pace [Log Details]

When I woke up, the temperature was in the 20s, so I decided to wait a little longer before heading out.  I started my run at 10am.

I ran and out-and-back on the W&OD Trail.  The winds were coming out of the west and it was uphill.  I felt pretty good after the first 5 miles.  I started the marathon pace miles about a mile and a half before the turn around, which meant I was still running uphill into the wind.  After the turnaround, I thought my pace would drop significantly but it didn’t.  I plugged along expecting I would start running faster, but I never did.

I wasn’t sure what to think about this run.  It went well but not as great as I’d hoped.

Marathon pace segment=8:05.  Overall pace=8:44.

Health

Injuries. My left calf hurt early in the week.  I avoided the lower drop shoes for a few days and it seemed to help.  My left piriformis continued improving.   I noticed my right hip will “lock up” if I stop in the middle of a workout – like when I’m waiting at an intersection.  It seems my hip pain has moved from one side to the other.

Weight. My weight didn’t budge down at all.  I was a little disappointed but it wasn’t something I felt like focusing on right now.

Sleep.  I fell asleep on the couch Tuesday night writing this month’s first supplement, but otherwise I slept pretty well.

Weather

The weather swung back to normal winter weather this week – temperatures mostly in the 40s.  The winds were pretty strong – sustained around 20 mph with gusts around 30 mph – every day except Tuesday when I ran my intervals, which was lucky.

Racing Schedule

Next race: 2017 Rock ‘n Roll DC Half Marathon on March 11th. Ack!  That’s next weekend! I’m ready to race so I can better assess how my training is going.  The forecast suggests mid-40s and some wind, which seems pretty good. (My Complete Racing Schedule.)

How far in advance of a goal marathon do you schedule a race?