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.

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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...

5 comments:

  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.

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

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

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  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.

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  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!

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