Sunday, July 24, 2011

Marathon Training: Week 2

My most recent race
(Valley Crest [Trail] Half-Marathon).
If you're following along, here is the second week of training according to the 4 Months to a 4-Hour Marathon book.  The paces below are specifically for the 4-hour goal.  If anyone would like the paces for 4:15, 4:30, 4:45, or 5:00, I can start posting them alongside my plan if you let me know.

I am also posting on DailyMile, but everything (and more!) will be posted here as well.  This "Marathon Training" series is an experiment for me both in fitness and in blogging, as I am going to go into more detail than in previous training cycles, documented HERE and HERE.


Last Week in Review:

Here is the original schedule from last week and my comments/modifications.  Basically, I switched Friday and Saturday's workouts and got through the rest of the days okay so far without huge spikes in hunger or exhaustion.  Most notably this week was my difficultly sticking it through the long run.  I definitely am not accustomed to trucking along that long anymore.  I guess it's something to work up to, and the ONLY reason I am not totally scared of my total lack of fitness is because I've done so many marathons already.

Also, I've been doing more strength training with the time I would have spent doing more cardio (which is the norm for me, but I'm trying to follow this program as closely as I can).

Week of July 18 (Week 1)
Monday - jog 40 minutes
- Defined "jog" as <6.5 mph
Tuesday - cross-train 30 minutes : elliptical
Wednesday - 6 x 400 m (.25 mi), 2:05-2:15 pace (about 7.2-7.4 mph)
- This was actually shorter than the speed workouts that I have been doing recently.
Thursday - jog 30 minutes or rest <-- did not rest
Friday - cross-train 30 minutes
- Did this workout on Saturday by biking for 8-10 mi with 'The Ukrainian"... oops
Saturday - 7 mi 10:40-11:20 pace (about 5.2-5.5 mph)
- I ran this (on Friday) with "The Ukrainian" pretty slowly with a couple of walk breaks.

This Week:

This week's schedule is very similar to last week's, except a couple more speed repeats on Wednesday and a couple more miles on Saturday (although in light of this past week, I'm scared!).

Week of July 25 (Week 2)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 8 x 400 m (.25 mi), 2:05-2:15 pace (about 7.2-7.4 mph)
Thursday - jog 30 minutes or rest
Friday - cross-train 30 minutes
Saturday - 9 mi 10:40-11:20 pace (about 5.2-5.5 mph)

What workouts did you do this week?  Have you found success following a training program to-a-tee?  Does that even ever happen in real life?

To be continued...


  1. I had a similar long run experience - 10 miles, that I stupidly did last night, in 85-90 degree heat, directly following dinner at a local Turkish restaurant.

    It felt like it took forever, and there were about a million moments where I thought about cutting it short.

  2. i'm really looking forward to following you on this more detailed journey to a 4 hour marathon! i love numbers and training details. LOVE.