Sunday, January 23, 2011

Week 5 of 16 Marathon Training

Monday Jan 17
AM 8 miles, 61min
PM 13 miles, 1:27min

Tuesday Jan 18
AM 6 miles, 48min
PM 15 miles, 1:25min with progression on treadmill
13 mile progression, 1:10:12/5:24 pace
splits: 5:42-5:39-5:36-5:33-5:29-5:27-5:24-5:21-5:18-5:15-5:12-5:10-5:07

Wednesday Jan 19
AM 5 miles, 35min
PM 13 miles, 1:32min, speed drills + hurdle drills

Thursday Jan 20
AM 7 miles, 49min
PM 12 miles, 1:26min w/ 6 x 3min long hill reps on Christian st., speed drills + strides

Friday Jan 21
AM 10 miles, 75min
PM 8 miles, 60min

Saturday Jan 22
AM 8 miles, 55min
PM 5 miles, 34min, speed drills + strides

Sunday Jan 23
17 miles, 1:55min, speed drills + strides
Race GBTC mile (5th in 4:12.18)

127 miles

I raced the mile at the GBTC invite this week over at Harvard. I finished 5th (4:12.18) in a field where 11 people had PR's of 4:11 or better. I expected to finish somewhere between 4:08 to 4:13, so I am very pleased. This was a good speed check, but I have to keep on building my strength for the marathon. Last year I was a bit sharper and ran 4:09 at this meet with better race tactics and position. This time around, I am sore and tired but that's a good thing. I should feel sore and fatigued most days of the week. If not then I'm probably not training hard enough. Next week I will do one final track race (Terrier 3k) before I move on to the roads. It's been really cold and snowy here in New England in the last few days, which sometimes can cause many alterations in training. For example, it's difficult to do long hills when the roads are covered in snow. Even when snow is cleared, the running shoulders are covered in snow from the plow trucks! I have to constantly seek out ways of getting in effective training while remaining on the roads as much as possible. I believe that if you are going to race a marathon then you need to be on the roads to get used to the surface as much as possible. On the other hand, you also have to be smart about not slipping, falling and getting hit by a truck.