Sunday, March 01, 2009

Hamburg in 8 Weeks

Did 20 miles averaging 6:36 pace to cap off a good week of training. Ran the first 10 miles at 6:49 pace feeling very comfortable. I then did 6 x 2 minutes at approximately marathon pace minus 5-10 seconds (5:45 - 5:52 pace), which brought me right at 14 miles. I then finished off the remaining 6 miles steady at 6:28 pace.

So, why a 20-miler and 90+ miles for the week when I mentioned two Sundays ago that I won't be running a marathon? Well, on Friday evening, I unexpectedly registered for the Hamburg Marathon in Germany on April 26. Was looking back at last year's training log and realized that I only did a 12-week marathon training schedule when I set PRs in the half-marathon (Rotterdam) and marathon (Amsterdam). I figured that with the last 4 weeks of training, which went considerably well, and the next 8 weeks till April 26, it will also put me at a 12-week marathon training. With Hamburg Marathon being a flat and fast course, it will be an opportunity to run faster than 2:35. I'll see what the marathon fitness is like when I run my next race in 3 weeks, the Venlo Half-Marathon.

23 Feb - 1 Mar

Mon: AM - 9.6M @ 6:58 pace; PM - 4.5M easy @ 7:12 pace
Tues: Noon - 10M @ 6:43 pace including 12 x 1' hard/easy; PM - 5.1 very easy @ 7:28 pace
Wed: 10M @ 6:55 pace
Thur: Noon - 8.6M @ 6:51 pace; PM - 5.5M @ 7:18 pace
Fri: 11.2M including 2 x 3-mile tempo 16:43 (5:37, 5:32, 5:34), 1635 (5:33, 5:32, 5:30)
Sat: 7.1M @ 6:58 pace
Sun: 20M @ 6:36 pace including 6 x 2' @ MP minus 5-10 sec w/ 2' easy

Weekly Total: 91.6 miles

2 comments:

Mark said...

good luck in your races, will be rooting for some PRs for you

Thomas said...

Good luck in Hamburg. I hope that the short training cycle works as well for you as hoped for.