Monday Jan 31
AM 7 miles, 48min
PM 13 miles, 1:31min, hurdle drills + strides
Tuesday Feb 1
AM 8 miles, 60min
PM 12 miles, 1:26min
Wednesday Feb 2
AM 6 miles, 44min
PM 11 miles, 1:15min
workout on track wearing flats
full mile 4:20.8, target 4:22 (5 min rest)
600 1:37.0, target 1:37.5 (30 sec rest)
600 1:33.8,target 1:34.5 (3 min rest)
400 63.6, target 65.0 (30 sec rest)
400 61.3, target 63.0(3 min rest)
400 63.7, target 65.0 (30 sec rest)
400 60.8, target 61.0
Thursday Feb 3
AM 6 miles, 43min
PM 12 miles, 1:22min, hurdle drills
Late PM massage
Friday Feb 4
AM off (sick with a cold)
PM 15 miles, 1:41 w/ 8x3min long hills with 3min recovery (7 miles)
Saturday Feb 5
AM 14 miles, 1:37min
PM 5 miles, 35min
Sunday Feb 6
21 miles, 2:03min
Charlie Spedding 20 mile fartlek (1:56:34) + 1 mile cool down (7min)
splits:
4 miles-----------(24:03/6:01) pace overall: 6:01
8 miles-----47:22 (23:18/5:49) pace overall: 5:55
12 miles--1:10:29 (23:06/5:47) pace overall: 5:52
16 miles- 1:33:53 (23:24/5:51) pace overall: 5:51
20 miles--1:56:34 (22:41/5:40) pace overall: 5:49
130 miles
This week was another tough one to start with. The snow definitely is making things much harder. No only some of my runs are somewhat inefficient running, I am putting a lot more stress on my hips and everything else when running in packed snow due to poor footing.In addition, I also got a little sick in the middle of the week but was able to shake it out by end of Saturday. I was supposed to race a Super Sunday 10k on Sunday, but it now has been postponed which means I will not be able to run it anymore. I am hoping to race either 3k or 5k at Valentine depending on which race has a more competitive field. If the fields are not strong enough for me to have a chance to PR, then I will scratch and save my efforts.
Anyways, now turning my attention to the marathon. After finishing fall xc, I started the 16 week training for the marathon. The 16 is actually more like 2 eight-week windows. The first 8 weeks have been focused on getting me back on the track, meaning bringing my flexibility back, improving my turnover and getting my hips stronger through use of hurdle drills. Now on Feb 14, the next 8 week window will start in which I will be doing 6 weeks of marathon specific work (a lot of tempos at and below MP) and then 2 weeks of taper. I think I feel fit enough to be able to handle the work ahead, but its still going to be a mental challenge since it is my first time doing these type of training. I like challenges though. Some workouts I've been itching to do, but have been patiently waiting for the right time. The right time is now arriving (and very quick!). I will keep you all informed. Let me know if there is anything is specific you would like to know. As always, thanks for the support!
Is there a specific reason for getting your hips stronger? (besides the principle of strengthening)
ReplyDeleteWhen I say "hips" I really just mean all the areas "around" the hips ie.upper quads, hammmy and glutes. When I start doing more intense training, I feel that if these areas are not strong enough then my lower legs will crash because they can't sustain all the pounding. In addition, I had broken my sacrum two years ago.
ReplyDeletewhat is a charlie spedding fartlek?
ReplyDeleteCheck my section "t.talk" for more on Charlie Spedding but according to his log. this is what it is (straight from his own writing):
ReplyDelete"Sunday's session was the perfect session to prepare me to race the marathon rather than to run it. Using a continuous watch I ran steady for 10 minutes, ran hard for 5 minutes, then steady for 5 minutes. The next effort was 1 minute, then 2 minutes, then 4 minutes, with 5 minutes steady in between every effort. I repeated the sequence except the third effort was 5 minutes instead of four. I repeated both sequences again. This session teaches total concentration, pace judgement, and the essential ability to surge and surge again on demand as you get more tired. I used different periods of effort so i could go with someone else's surge in a race, when I didn't know how long the surge was going to last. This is not a session to get you fit, you have to be fit to contemplate it. It is the session, which I believe, changed me from a marathon runner to a marathon racer."