Saturday, September 17, 2011

Marathon Training: Week 10

A pain in my @$$.  Heartbreak Ridge
Half-Marathon, 9/10/2011
If you're following along, here is the TENTH 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.

With 9 weeks completed, I keep trying to remember that I only have TWO killer runs left (21 and 23 miles).  And I believe this also means that I have a month before I start "tapering."

I managed to do pretty much all of the workouts this week.  The tempo run on Wednesday was HARD.  I got super sweaty by the end, and I am not comfortable running at that pace.  I know I can... it's just that I am not used to it anymore.  The tempo runs start at 4 miles and go all the way up to 8 miles.  *freaks out*  I will have to start hauling butt because I don't have much time to work out in the morning before I have to make the trek to work.  Also, I mentioned in this other post that I've been strength training just 4 times a week for about 15-20 min each day.  This is all I really have time for right now...

Week of Sept 12 (Week 9)
Monday - jog 40 minutes <-- ran this at 5mph (12:00 mi)... practicing the Mile 20+ shuffle, I suppose!
Tuesday - cross-train 30 minutes <-- 30 min elliptical
Wednesday - 4 mi at 8:45-8:50 <-- this was hard to me
Thursday - jog 30 minutes or rest <-- jogged the 30 min
Friday - cross-train 30 minutes <-- SKIPPED this workout due to time constraints
Saturday - 19 mi at 10:40-11:10 <-- 10:27 pace, 14 miles of this done on a track = less pain!
Sunday - rest

This Week:

This is considered a step-back week as far as the long run goes (from 19 to 10), so I am just going to try to use the extra time stretching more.  Now that my work schedule is back to more-or-less normal for now, I think I might have time for more post-work relaxing and hopefully more restful sleep.

Week of Sept 19 (Week 10)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 6 mi at 8:45-8:50
Thursday - jog 30 minutes or rest
Friday - cross-train 30 minutes
Saturday - 10 mi at 10:40-11:10
Sunday - rest

How does your training/workout become affected by work or sleep?

For me, personally, a little tiredness actually helps me perceive less strain during my runs, but when work gets crazy, everything pretty much flushes down the toilet.  This is one reason why I almost always work out in the morning now, so that if work DOES go awry, I have already gotten the workout out of the way.

To be continued...


  1. Once again, the start of the semester has everything a little bit frantic right now. I've mostly been able to get in my workouts (even if they come in the form of a 10-mile treadmill speed workout at 9 pm on a Saturday night - that was last week - because it's the only time I can fit it in. What has gone down the drain is blogging!

    Enjoy the step-back week!

  2. You are doing such a great job with your training. Keep it up, and keep sticking to your plan!

    If things get hectic for me, I just move my run. If I know I am going to have a long day, I will run in the morning. If I end up staying at work unexpectedly late, I usually still go running when I get home. I just try to stay as flexible as possible, because the run is important to me, and I will always try to find time for it.

  3. That 8 mile tempo sounds like it will be painful. I can only sustain those paces when I'm on a track. I've been avoiding any hard training except for my last long run (yay, taper!) and allowing my knee to heal.

    And um, 14 miles on a track? How do you die of boredom?

    Training/sleep doesn't affect my training as much as diet. I didn't eat well last night and it really showed in my long run this morning. My legs felt okay, but everything above the waist was in revolt.