Training Week of 2/11:
Sunday: 79 minutes total on turf fields at Garrison Forest School. Details: 30 minute warm-up….25 x diagonals (all at around :18–18.5) with a half loop recovery (:47-:50)…20 minute cool-down (Nice short workout to get my legs turning over…I like these as it makes the other paces feel easier. I also think it will help me with some of the muscular fatigue I feel later in the marathon. I’ll do 30 of these in a couple weeks.)
Saturday: 50 minutes easy on turf fields at Garrison Forest School. Back is still acting up and more focused on the left side. I started doing a lot of glute strengthening that I slacked on lately and it seems to be working great. I also noticed that it seems like my left psoas is in spasm/tight….so I’ve been working on that as well.
Friday: 22 miles total 15 minute warm-up….18 miles at 5:40-30….15 minute cool-down. Planned to do 20 mile progression (at Valley Centre) as 6 at 5:50–>5:40, 6 at 5:40–>5:30, 6 at 5:30–>5:20, 2 HARD. My low back went into spasm at around 2.5 miles into the run (first 2 miles were both at 5:40). I stopped and stretched for a minute and then decided to go out on the roads and just get in a longer run…5 minutes later my back started to feel better and I picked it up again. I ran out on roads for 50 minutes before returning to Valley Centre parking lot to finish the rest of the run. I checked my pace 3 different times out on the roads and it was always between 5:35-5:40. After returning to Valley Centre I ran the rest of the run at 5:35—>5:30 with the last 1/ 2 mile at 4:50 pace.
Thursday: 81 minutes on golf course at Greenspring Valley Hunt Club. with 6 x :15 hard over the last 10:00.
Wednesday: 50 minutes easy on turf fields at Garrison Forest School.
Tuesday: am (5:15): 36 minute warm-up……6 x 2 loops with 1:00 recovery (Valley Centre) with :55-1:05 recovery jog….14 minute cool-down (2 loop splits (actual pace in () ): 4:26 (4:59) – 4:25 (4:58) – 4:25 (4:58) – 4:23 (4:55) – 4:19 (4:50) – 4:15 (4:45)) / pm: 20 minute weight session
Monday: 40 minutes easy on turf fields at Garrison Forest School. / 30 minutes easy on treadmill