Marathon Training, Weekly Workouts

Week 11 WW Recap

Monday September 17:
12 mile LR
10.1 mile LR (1:32:09)

  • I ended up running 10 miles after work instead of 12. Half way through the run, I remembered that I shouldn’t be trying to make up missed runs and I would consider this my 10 mile tempo this week. Unfortunately, that is not how the week turned out.

Tuesday September 18:
Speed Work
1000m – 7:47 pace
2000m – 8:08 pace
1000m – 7:47 pace
1000m – 7:47 pace
400m RI (3 miles, 27:23)

  • I got a pretty bad side stitch half way through my run and only ended up running 3 miles of the scheduled 6.

Wednesday September 19:
NTC 45min Circuit
Abs
6 mile tempo run (6.01, 48:35)

  • It was a gorgeous day and I wanted to redo my speed work outside but I forgot my watch at home so instead I ran my Thursday tempo run. Beautiful day, beautiful run!
Mile Time Change Avg Pace
1
8:39 8’39″/mi
2
16:50 – 0:27 (5%) 8’11″/mi
3
24:44 – 0:18 (3%) 7’53″/mi
4
*Fastest
32:16 – 0:20 (4%) 7’32″/mi
5
40:23 + 0:33 (-8%) 8’06″/mi
6
48:26 – 0:03 (0%) 8’03″/mi

Thursday September 20:
6 mile Tempo Run (5 @ 8:35 pace)
Kickball
3.1 mi speed work (27:01)

  • Since I ran my tempo on Thursday, I decided to try a different speed workout on Thursday. I ended up only running half of it, AGAIN, because of another side stitch. It was a 5 x (300m (300mRI), 200m (200mRI))

Friday September 21:
OFF

  • Bruce Springsteen concert!!

Saturday September 22:
NTC 45min cardio circuit
Abs
Off

Sunday September 23:
Long Run
17 miles (2:32:50) 8:59  avg pace

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