Sunday, October 30, 2011

Marathon Training: Week 16

If you're following along, here is the SIXTEENTH week of training according to the 4 Months to a 4-Hour Marathon book.  The paces bealow 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.

This week was a bit bumpy, as "life" was getting in the way.  However, I'm supposed to be tapering, anyway, so I guess it's not that bad.  Excuses! =P

One thing that has changed this week are cooler mornings.  As a result, my Saturday long run went better than any of my long runs in quite a while, albeit very strangely.  Not that I endorse running "too fast" during the taper period, but it felt pretty natural and comforting to know I can hit my target marathon pace (which is supposed to be 9:10/mi) late in a run.

This run was so weird... here is the breakdown to prove that:

Mile 1 - 10:11
Mile 2 - 10:41 <-- this falls within the range of the "recommended pace"
Mile 3 - 10:27
Mile 4 - 10:16
Mile 5 - 9:55 <-- this is when I took some strides at "marathon pace" to see if I could
Mile 6 - 9:45 <-- momentum went on for the rest of the run
Mile 7 - 9:37
Mile 8 - 9:30
Mile 9 - 9:04
Mile 10 - 8:58

Week of Oct 24 (Week 15)
Monday - rest <-- cross-trained for 30 min (elliptical)
Tuesday - cross-train 30 minutes <-- Jacob's ladder
Wednesday - jog 30 minutes <-- my knee went south toward the end, so I did a bit of walking
Thursday - cross-train 30 minutes <-- skipped
Friday - jog 30 minutes <-- too busy to eat dinner the night before, so after 15 min or so, quit working out
Saturday - 10 mi at 10:40-11:10 pace <-- 9:50 pace
Sunday - rest

This Week:

I think I miscounted (errr, duh), because after this upcoming week, I still have a few runs before the race.  Hmmm.  But anyway, just glad to know this is almost over.

As for food, I've been eating pretty carb-heavy lately, so I don't think I need to change anything -- except be more consistent with my veggie intake.  Overall, although I think I've been eating enough calories, I haven't been very consistent about making them nutritious and am especially bad at dinner when I just seem to not be able to eat much no matter how hungry I get.  Need to work on this in these next two weeks...

Week of Oct 31 (Week 16)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 5 mi at 9:00/pace
Thursday - jog 30 minutes
Friday - cross-train 30 minutes
Saturday - 8 mi at 9:00 pace
Sunday - rest

What is the weirdest training run you've ever done??

To be continued...


  1. You are going to rock that marathon. You had such a great week.

  2. Anything I've done on a treadmil counts as weird to me.

  3. Don't let Laurie fool you - she's been a treadmill machine this week.

  4. Way to go on the training!! I should track my runs like this next time around...I'm horrible at sticking to a schedule! You're gonna raock the marathon, too!