Tue: AM - 14 miles with 10mile (61:15) MP workout. Goal was to start out at 6:15 pace and work my way down to 6:00. This was my first marathon specific workout in this training cycle and I wasn't sure how it'll feel at altitude. Workout turned out great. Splits were 6:14, 6:14, 6:12, 6:12, 6:08, 6:07, 6:04, 6:04, 6:01, 5:59. PM - 3.5 miles easy (7:28)
Wed: AM - 10 miles easy (6:59); PM - 4.2 miles (7:20)
Thu: 8.3 miles easy (7:07)
Fri: 8.5 miles including 3x1mile with 3:00 rec. Plan was to run the mile repeats alternating between 75 and 80 second laps. Didn't have access to a track so I ran the workout on a 1/4 mile loop on the roads. It was tough to feel the switching of gears because it all felt fast. Splits were: 5:04 (73, 77, 74, 80), 5:06 (74, 78, 75, 79), and 5:06 (75, 80, 73, 78). Very pleased with this workout at altitude. PM - 4.2 miles easy (7:25)
Sat: 21 miles long run (6:53). First 6 miles were nice and easy around 7:00ish and then 6:45-6:50ish for the remaining 15 miles. Glycogen-depleting long run. Ran the entire 21 miles without taking in any fuel or fluids. I also didn't stop at all during the run, even at intersections (could only be acheived when running at 3:30am).
Sun: AM - 5 miles easy (7:24); PM - 4.2 miles easy (7:16)
Weekly Total: 94 miles on 12 runs/7 days.
It was the first week of incorporating marathon-specific workouts in preparation for CIM. I actually enjoy marathon-specific workouts because it not only gives me confidence, but it also gives me a good idea of where I'm at in my marathon fitness. So far, the fitness is looking good and I expect good things to happen in 6 weeks.
No comments:
Post a Comment