Just one week remains before I toe the line at the ING Amsterdam Marathon. This week's taper went very well. The legs are starting to freshen up with the decrease in mileage. Today, I ran the normal "last Sunday workout" before race day. The workout was 12 miles with the last 6 miles at about marathon pace. From the track I ran 3 miles easy out and back in the city of Sittard. After averaging 6:42 pace for the first six miles I continued on the track running the remaining six miles at 5:57, 5:48, 5:55, 5:54, 5:55, & 5:49. The pace was a few seconds faster than what I consider marathon pace, but the body and legs felt comfortable. I think this week will be the toughest as it is normally the time when self-doubt creeps in.
06-12 Oct
Mon: 6M at 7:01 pace
Tues: 8M at 6:55 pace including 6 x :30 strides with 1' easy
Wed: 11M at 6:32 pace including 3 x 2K (6:59, 6:53, 6:52) with 400m recovery
Thur: AM - 5M at 7:09 pace; PM - 5M at 6:55 pace
Fri: 5M at 7:10 pace
Sat: 7M at 6:55 pace
Sun: 12M at 6:18 pace including last 6 miles at ~MP; last 6M at 5:57, 5:48, 5:55, 5:54, 5:55, & 5:49.
Weekly Total: 59 miles
1 comment:
Hey Wayne,
Good luck at the marathon. I am in awe of your training plan. I have sent your blog to a friend of mine who is seeking his PR at Honolulu in December. You are amazing!
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