Saturday, August 27, 2011

Marathon Training: Week 7

If you're following along, here is the seventh 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 on my Training page.


Last Week in Review:

Here is the original schedule from last week and my comments/modifications.

I've also been doing a new strength training program, which actually cuts down the overall amount of time that I spend on strength (4 times a week for 10-15 minutes down from 4 times a week for 15-20 minutes().  I *will* do a follow-up post on that in a couple of weeks once I see if it is yielding any results.

The 14 x 400 on Wednesday was really tough... you see, I only have time to work out for an hour on weekdays mostly, so this run took up most of my hour, especially since I was running late that morning.  In fact, when the mid-week runs become longer (in a couple of weeks), it's going to be a pain to carve out that (slightly) extra time.

As for the 15-miler, these past few days in So Cal have been hot and humid, making this run a test for me.  I made it through all right, but it was tough, and unfortunately, my knee is still giving me issues whenever I fall out of form.

Week of Aug 22 (Week 6)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes (elliptical)
Wednesday - 14 x 400 m (.25 mi), 2:00-2:10 pace (about 7.3-7.5 mph) (very sweaty and tough.. out of steam by the end)
Thursday - jog 30 minutes (treadmill while watching TV)
Friday - cross-train 30 minutes or rest (cycled on upright bike)
Saturday - 15 mi 10:40-11:10 pace (about 5.2-5.6 mph) (10:13 pace)

This Week:

The 16 repeats on Wednesday is the most I've ever done, but I believe this is the peak number before moving onto the next "phase" of training (you'll see that in about two weeks, since next week's repeats are the same -- ugh!).

My fear about running 17 miles is the cramping issue that I often have with my calves during really long runs like this one.  Therefore, I will really focus on my hydration and electolytes this week and hope for the best.  I've done OK so far in this department, but 17 is where I usually start having "the twitches."  I have compression sleeves, but I'm trying to hold off using them as long as possible to see where my natural "breaking point" is currently and then use them once I surpass it.

This is the point in training when I start feeling demoralized, not fit enough, etc. etc., and there are still another 9 weeks to go. =/  I hate that every time I get serious about training, I get injured, and I consider this program to be pretty fair to the point that I'm surprised I'm *already* having an issue.  I'll try to stay positive, though!

Week of Aug 29 (Week 7)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 16 x 400 m (.25 mi), 2:00-2:10 pace (about 7.3-7.5 mph)
Thursday - jog 30 minutes or rest
Friday - cross-train 30 minutes or rest
Saturday - 17 mi 10:40-11:10 pace (about 5.2-5.6 mph)

Have you tried compression gear?  What do you use them for (e.g., short runs, races, long runs, recovery)? 

To be continued...


  1. I've never run in compression gear, only used it for recovery, but I've definitely been thinking about investing in some compression shorts and calf sleeves that I can wear during long runs.

  2. Stay positive Julie! I can't even comprehend running 17 miles, but I get motivated just reading your posts. Keep it up!

  3. Wow--I've never done 17 miles. Good luck, and it sounds like your training is going great!

  4. I have been wearing compression capris on my long runs and like them quite a bit.

    I am getting pretty tired of marathon training and doubting myself as well. It's all part of the training. I am hoping to push past it this week.

  5. Stay with it! You'll like the switch to the next "phase." It mixes things up a bit. As for the repeats...yeah they're difficult, but I def think they help!