Training Week of 2/4:
I would call this week a “solid” week of marathon training. I was able to get in some work, but spent most of the week recovering from last Sunday’s 29 mile run. Saturday’s workout wasn’t spectacular, but I still got in the work. I used map my run and the loop I run at Valley Centre came out between 715-720 meters every time I measured it. What does that mean? It looks like 2:20/lap would be around 5:15/mile. I like that I now have an idea of the pace I’m running….it makes the workout this past Saturday one that started out around 5:25/mile and went down to 5:15/mile. I’ll take it in the wind and being tired.
Sunday: 50 minutes easy around athletic fields
Saturday: (22-23 miles total) 21 minute warm-up / 10 loops–8 loops–6 loops–4 loops–2 loops with 2 loop moderate recovery. (2 loop splits: (4:55-4:52-4:52-4:51-4:51) (5:41) (4:48/4:47/4:46/4:44) (5:35) (4:43/4:43/4:41) (5:42) (4:41/4:40) (5:39) (4:35)) 12 minute cool-down
Friday: 50 minutes easy on turf fields at Garrison Forest School.
Thursday: am: short (20:00 weights session) / 91 minutes on golf course at Greenspring Valley Hunt Club.
Wednesday: (8:00 at night..dark) 77 minutes total on turf fields at Garrison Forest School….20 x diagonals (:18–>16.5) with half loop recovery in :45 (kept it somewhat honest)
Tuesday: 45 minute jog on turf fields at Garrison Forest School.
Monday: 27 minute jog on turf fields at Garrison Forest School. / short (20:00) weights session