Philadelphia Marathon Training Log



Here is my training log for the 2013 Philadelphia Marathon if you are interested in seeing what I am doing to prepare  It is an 18-week training plan from the book Advanced Marathoning by Pete Pfitzinger, where the peak mileage is 55 miles/week.  My goal is to complete the 2013 Philadelphia Marathon in less than 3 hours and 10 minutes (7:15/mile pace), which would qualify me for the Boston Marathon. This training log focuses only on the running workouts, although I am also completing several strength, plyometric jump, core, and flexibility workouts each week as well - especially on the rest/cross train days.

Key for types of training runs

 REC: Recovery Run; EASY run, effort level less than 76% of max HR
GA: General Aerobic; standard run of up to 10 miles, about 15 to 25% slower than goal marathon pace, moderate effort level of 70 to 81% of your max HR
MLR: Medium Long Run; run of 11-15 miles; run 10 to 20% slower than goal marathon pace, run at an effort level of 74-84% of your max HR
LR: Long Run; a run of 16 miles or more; run 10 to 20% slower than goal marathon pace, run at an effort level of 74-84% of your max HR
LT: Lactate Threshold; running at a pace somewhere between your 15k race pace and your half-marathon race pace, or at an effort level of 82% to 91% of your max HR
 VO2 Max: Running at or slightly faster than your 5k race pace, or at an effort level of 93% or higher of your max HR
MP: Marathon pace; run at your goal marathon pace; effort level should be 79-88% of max HR


Week of 11/11 (Week #18, marathon week)
Total miles for week: 36 (taper week)
M: Rest/cross train
T:  4 miles easy
W: Dress rehearsal run:
4 miles total - 1 mile warm-up, 2 miles at marathon pace (7:00/mile), 1 mile cool down
T:  Rest/cross train
F:  2 miles easy
S:  Rest/cross train
S:  Philadelphia Marathon (26.2 miles) 

Week of 11/4 (Week #17, 1 weeks until marathon week)
Total miles for week: 30 (taper week)

M: Rest/cross train

T: 7 miles GA + basic speed 
Ran 5 miles on Fairfax County Parkway Trail at 7:49 pace, 139 average heart rate
Finished with 8 hill sprints up Ox Hill Rd (and jogged down) to get the last 2 miles in

W: Rest/cross train

T: VO2 Max - 3x1600m, 6 miles total  @ Westfield HS track
1 mile warm-up
3 x 1600 m with about 5 minutes rest between each
1 - 5:52
2 - 5:49
3 -  5:53
2 mile cool down 
*Great workout! It was SUPER windy today, which meant that I had to run dead into the wind 4 times on each lap of each 1600.  Still managed solid times on all 3 reps.

F: 5 miles REC
 Easy run on the gravel track behind Franklin Middle School; about 8:30 pace

S: Rest/cross train

S: 12 miles
C&O Canal Towpath
8:02/mile pace, 140 average heart rate  

Week of 10/28 (Week #16, 2 weeks until marathon week)
Total miles for week: 40 (taper week)

M: Rest/cross train

T: 6 miles REC
Ran at Franklin Middle School.  They have a nice 1/2 mile long gravel track and some grass fields behind the school.  Perfect for an easy recovery run.

W: VO2 Max 6x600m @ Chantilly HS track (8miles total)
2 mile warm up
6 x 600m @ 5k pace with 1:45 to 2:00 recovery between each, including a 200m jog
1 - 2:10
2 - 2:10
3 - 2:10
4 - 2:11
5 - 2:12
6 - 2:11
*These were slightly longer than 600m because Chantilly's band had lanes 1 and 2 blocked again.  I ran these at a great pace and stayed consistent throughout the workout.
 1 mile cool down

T: Rest/cross train

F: 4 miles REC + speed
3 miles and then finished with 6 hill sprints on Ox Hill Road to get to 4 miles

S: 10k Race - Jug Bay 10k (8 miles total)
1 mile warm-up
10k race
Mile 1:   5:57 (156 average heart rate)
Mile 2:   5:59 (172)
Mile 3:   6:07 (177)
Mile 4:   6:14 (179)
Mile 5:   6:27 (179)
Mile 6:   6:12 (182)
final 0.28 -  1:39 (5:57 pace, 184 avg hr)
TOTAL: 6.28 miles, 38:37, 6:09/mile pace, 174 avg heart rate, 186 max heart rate
 1 mile cool down

S: 16 miles LR @ C&O Canal Towpath
7:46/mile pace, 141 average heart rate
*Awesome run! I can't believe I kept up that fast of a pace with so little effort! My training has worked, and it is going to be a great race at Philadelphia!


Week of 10/21 (Week #15, 3 weeks until marathon week)
Total miles for week: 50

M: Rest/cross train

T: 7 miles REC + speed
Did easy 6 miles on Fairfax County Parkway Trail @8:17/mile pace.  Finished with 6 hill sprints on Ox Hill Road to complete the last mile.

W: VO2 Max (4x1200 m) @ Chantilly HS track (8 miles total)
2 mile warm-up 
4 x 1200 m (4:00 rest between each, including 400m jog)
1 - 4:25
2 - 4:26
3 - 4:25
4 - 4:25
2 mile cool down run
*My 1200s were a bit long - and times were off by a few seconds - because Chantilly HS's band was practicing during my workout (Or was I working out during their practice?)  and had lanes 1 and 2 blocked with their equipment.  My pace for all of the "1200s" was right around 5:45/mile though, which is exactly what I was trying to do.


T: Rest/cross train

F: 11 miles MLR @ C&O Canal Towpath
8:13/mile average pace,  137 average heart rate

S: 4 miles REC @ Lake Fairfax Park
leisurely 4 miles on grass fields

S: 20 miles LR @ C&O Canal Towpath
Ran 15 miles on the towpath by myself and the other 5 miles on the Marine Corps Marathon course with a friend who was doing the entire race that day.  The towpath leads right into Georgetown, so it was easy to head up to M Street, find my friend, and hop into the race for a bit.  For the 15 miles I ran by myself on the towpath, my pace was 7:49/mile with a 143 average heart rate.

Week of 10/14 (Week #14, 4 weeks until marathon week)
Total miles for week: 50

M: Rest/cross train

T: 6 miles REC on Fairfax County Parkway trail

W: VO2 Max 6 x 600 meters (6 miles total) @ Westfield HS  
1 mile warm-up
6 x 600,  2:00 rest between each (including 200m jog)
1 - 2:12
2 - 2:04
3 - 2:07
4 - 2:09
5 - 2:10
6 - 2:08
2 mile cool down run 

T: 11 miles MLR @ C&O Canal Towpath
8:00/mile pace, 141 average heart rate

F: Rest/cross train

S: 10k race (10 miles total) @ Fast Pace 10k in Cumming, GA
 1 mile warm-up
10k Race
Mile 1: 5:38
Mile 2: 5:59
Mile 3: 6:04
Mile 4: 6:23
Mile 5: 6:13
Mile 6: 6:16
final 0.26:  5:27 pace
 Total: 38:01, 6:04/mile pace
Finished 6th place overall and 2nd in my age group
2.8 mile cooldown run

S: 17 miles LR @ Silver Comet Trail, Atlanta
8:00/mile, 139 average heart rate
*Ran on Sliver Comet Trail in Atlanta - my favorite running spot when I used to live there.  Only had time for 16.3 miles because we had to meet family for lunch, so I cut it a bit short.  I literally came off the trail and kept running directly to Michelle's car (which was already pulling out), hopped in and we left!  We made it to lunch on time - with a few minutes to spare even.  Averaged 8:00/mile pace with average heart rate of only 139 during the run!  Should have picked up the pace earlier in the run - since I obviously was not working too hard cardiovascularly  - but my legs felt a little sluggish from the race yesterday. Was able to finish the last 4 miles of the run at 7:49, 7:38, 7:51, and 7:43.  So, at least I finished strong, although my heart rate never went over 148.  

Week of 10/7 (Week #13, 5 weeks until marathon)
Total miles for week: 40
*After a lot of adjustments, this was my new plan for this week.  Originally, last week was supposed to be easier, and this was going to be a 50 mile week.  But with my half marathon getting cancelled last week, I made last week a 50 mile week, and now this was an easier week leading up to my NEW half marathon - the Heritage Half Marathon, where I set a new PR of 1:23:55!

M: Rest/cross train

T:  12 miles MLR
Only ended up doing 10 miles, but ran a very hilly route (through Penderbrook neighborhood and back - twice); averaged about 8:20/mile pace

W: VO2 Max; 5 x 1000m @ Chantilly HS track (8 miles total); Rainy!
2 mile warm-up
5 x 1000m (3:00 rest between each one, including 200 meter jog back to start line)
1- 3:42
2- 3:37
3-  3:36
4-  3:37
5- 3:38
2 mile cool-down
*Great workout; did all my 1000m intervals in about 5:45/mile pace despite the rain

T: Rest/cross train

F: 5 miles REC
Pouring ran all day; ended up just doing 4 miles on the treadmill

S: Rest/cross train

S: Heritage Half Marathon (17 miles total) 
1 mile warm-up, 3 mile cool down
 Half Marathon:
Mile 1  6:15 (152 average heart rate)
Mile 2  6:34 (166)
Mile 3  6:11 (167)
Mile 4: 6:13 (171)
Mile 5: 6:28 (173)
Mile 6: 6:20 (172)
Mile 7: 6:23 (172)
Mile 8: 6:27 (171)
Mile 9: 6:43 (172)
Mile 10: 6:41 (173)
Mile 11: 6:36 ( 176)
Mile 12: 6:44 (179)
Last 1.1 miles:  6:14 pace (180)
TOTAL: 1:23:55, 6:24/mile pace, 171 average heart rate
*New half marathon PR (despite the driving rain throughout the race)!!

Week of 9/30 (week #12, 6 weeks until marathon)
Total miles for week: 48 miles
*This week really changed a lot due to the federal government shutdown.  I had been planning on an easy 40 mile week with a little bit of a taper before the Wilson Bridge Half Marathon on Sunday.  Well, I found out on Wednesday night that race was cancelled!  Technically it is postponed - but it is postponed until 1 week before the Philadelphia Marathon - so there is no way I can do it.  I was able to defer my Wilson Bridge Half entry to 2014 though, so at least I didn't totally waste my money.  Also, it turned out to be pretty hot on Sunday, so it actually would not have been a good day to race or go for a PR anyway. 

I was frantically searching on Wednesday night for a backup plan....found a half in Raleigh on Sunday that I briefly thought about doing.  Then saw that there were more next week, including the Heritage Half, which is in Gainesville, not too far from where I live.  So, now I am signed up for the Heritage Half next weekend, and I ended up running a 5k this week, just to get a hard effort in and to hold me over until then.  I also ended up running more total miles than originally planned this week (48) because NEXT week will now become a semi-taper week leading up to the Heritage Half.  I am supposed to run 18 miles with 14 at marathon pace next week anyway, so the half marathon will fit nicely into that plan - although I think I will race it, and run it faster than marathon pace.
 
M: Rest/cross train

T: VO2 max 8x600m, 7 miles total  @ Westfield HS track
1 mile warm-up
8 x 600 m (short 1:45 to 2:00 rest between each one, including 200 m jog back to start line)
1 - 2:09
2 - 2:11
3 - 2:08
4 - 2:11
5 - 2:11
6 - 2:09
7 - 2:10
8 - 2:11
2 mile cool down
 *Did these all around a 5:45 or 5:50/mile pace.  Jogged for about 2 minutes in between each one to recover before starting the next.

W: 12 miles MLR on Fairfax County Parkway Trail and in Penderbrook neighborhood
 Total: 8:21/mile pace, 140 average heart rate
*Ran this one pretty relaxed, saving energy for the Wilson Bridge Half Marathon (which I found out was CANCELLED right after this run!! D'oh!)

T: Rest/cross train

F: 5 miles REC + basic speed
Previewed the course for Saturday morning's race.  Ran the course (3.1 miles) at easy pace and finished up with some quick striders to get me up to 5 miles.

S: 5k Race (8 miles total)
1 mile warm-up
 5k Race:
Mile 1 - 5:47
Mile 2 - 5:53
Mile 3 - 6:06
Final 0.10 - 6:16/mile pace
 TOTAL: 18:18, 5:53/mile pace
4 mile cool down (just ran course again, plus one more mile)
*Well, no Wilson Bridge Half Marathon this weekend, so figured I would just find a random 5k instead, so I could at least get a hard effort in.  Ended up running very well and finished 3rd place overall!

S:  16 miles LR @ C&O Canal Towpath
8:05/mile pace; 146 average heart rate.  
*It was a little warmer than you would expect for October - starting off in the high 60s and climbing up towards 80 degrees by end of run.  So, pace was slower and heart rate was higher.  A little bit of a challenge finding a place to access the towpath trail, too, with the federal government shutdown.  Many entrances were closed, but I found some parking near one of the canal locks.


Week of 9/23 (week #11, 7 weeks until marathon)
Total miles for week: 50 miles
M: Rest/cross train

T: 7 miles REC + basic speed
Ran 6 easy miles on Fairfax County Parkway Trail, finished with 5 hill sprints on Ox Hill Rd

W: 11 miles w/ 7 miles @ LT pace;  Poplar Tree Rd/Majestic Rd loop
2 mile warm-up
Lactate threshold miles:
1- 6:44 (147)
2- 6:45 (158)
3- 6:36 (161)
4- 6:38 (165)
5- 6:37 (167)
6- 6:46 (168)
7-  6:38 (168)
 Total - 46:47;  6:41/mile pace;  161 avg heart rate
2 mile cool down

T: Rest/cross train

F: 12 miles MLR - Fairfax County Parkway Trail
7:56/mile average pace; 141 average heart rate 
*Very encouraging workout. Kept up a solid pace with a very low heart rate.

S: 5 miles REC
Feel like my body holds up better when I stick to 50 miles/week or less, so I skipped this run.  Want to be well-rested for my 20 miler tomorrow.  Just did elliptical machine and bike (and strength, core, and flexibility work) at gym instead.  

S: 20 miles LR @ C&O Canal Towpath
7:55/mile average pace; 143 average heart rate
*Awesome run! Can't believe I averaged a sub-8 pace for 20 miles! And it didn't feel difficult at all - average heart rate was 143, which is basically my recovery rate.  Normally would have pushed the pace more, but wanted to take it a little easy before my half marathon next week.



Week of 9/16 (week #10, 8 weeks until marathon)
Total miles for week: 38 miles (recovery week)


M: Rest/cross train


 T: 8 miles GA on Fairfax County Parkway Trail
8:08/mile pace; 139 avg hr


W: 8 miles total, VO2 Max, 6x800 @ Chantilly HS
Only did 6 miles total, but did get in all 6 800s, despite the Chantilly HS band's best efforts to get in my way during their band practice. :)  Here were my 800 meter interval times (although all of them were actually longer than 800 m due to the band blocking various parts of the track).

1 - 2:53
2 - 2:53
3 - 2:51
4 - 2:54
5 - 2:52
6 - 2:52


T: 5 miles REC @ Langley fields
Ran with my buddy, Scott before our Back to School Night with the parents.  We did slightly more than 4 miles around some athletic fields near Langley and the CIA.  I never knew there were all those fields back there.  Lots of nice, soft, grassy areas to run.  Great for a recovery day!


F: Rest/cross train


S: 8 miles + basic speed (8 x 100 meter strides)
Only ran 6 miles total. Trying to take it easy during this recovery week, before an important, upcoming 5-week stretch. Ran 2 miles on roads near Chantilly HS, then did 8 laps (2 miles) on the track, striding 100 meters on each lap, finished with 2 more miles on nearby roads.  Averaged 8:01/mile pace overall. 


S: 14 miles MLR @ C&O Canal Towpath; 62 degrees, 72% humidity at start
Mile 1: warm-up
2:  7:55 (136)
3:  7:51 (140)
4:  7:49 (145)
5:  7:41 (145)
6:  7:37 (149)
7:  7:48 (148)
8:  7:48 (148)
9:  8:03 (141)
10: 7:51 (143)
11: 7:51 (145)
12: 7:58 (149)
13: 7:47 (153)
14: 7:46 (152)
TOTAL: 7:50/mile average pace; 145 average heart rate



Week of 9/9 (week #9, 9 weeks until marathon)
Total Miles for week: 48 miles
M: Rest/cross train

T: 6 miles REC
Ran on grass fields at Lake Fairfax Park

W: 14 miles MLR
Did 12 miles, close enough.  Ran 8 miles outside on Fairfax County Parkway Trail before it got dark, then  finished with 4 more miles on the treadmill.

T: 6 miles REC w/ speed
 Ran 4 miles on Fairfax County Parkway Trail, and finished with 2 more total miles of hill sprints (sprint up/jog down)

F: Rest/cross train

S:16 miles w/ 12 miles at marathon pace
Actually did a race for this training run - the International Peace Half Marathon in Georgetown on the C&O Canal Towpath.  Ran 1 mile warm-up, then did the race at my marathon pace (which is obviously slower than my half-marathon pace), and finished with a 2 mile cool down.  Even though I wasn't running all out, I finished 6th place overall with a 1:28:06 (6:45/mile pace) and won my age group!  Here were my mile splits and heart rates...

1 - 6:39 (154)
2 - 6:56 (158)
3 - 6:58 (158)
4 - 6:53 (161)
5 - 6:49 (163)
6 - 6:58 (164)
7 - 6:44 (167)
8 - 6:37 (167)
9 - 6:42 (168)
10 - 6:46 (169)
11 - 6:51 ( 170)
12 - 6:34 (174)
13 - 6:05 (185)


S: 6 miles REC
Found a 1/2 mile long gravel/dirt track behind Franklin Middle School.  Just did some easy loops around it.  Good, soft surface for a recovery run.  


Week of 9/2 (week #8, 10 weeks until marathon)
Total Miles for week: 54 miles

M: 5 miles REC on Fairfax County Parkway trail
Temperature in high 80s
8:27/mile pace
143 avg hr

T: Rest/cross train

W: 12 miles MLR on Fairfax County Parkway trail
Temperature in 80s, low humidity
8:38/mile pace
143 avg hr, 159 max hr

T: 7 miles w/speed; Fairfax County Parkway trail
Ran 5 miles and finished with 10 x hill sprints (sprint up, jog down) for final 2 miles
Temperature in low 80s, low humidity
8:16/mile average
138 average hr/152 max hr

F: 10 miles w/ 6 miles at LT pace; Poplar Tree Rd/Majestic Rd loop near Chantilly HS
Temperature in low 70s, early evening
2 mile warm-up
 Lactate Threshold miles:
1- 7:01 (145)
2- 7:02 (156)
3- 6:47 (159)
4- 6:53 (163)
5- 6:43 (166)
6- 6:44 (169)
2 mile cool down


S: rest/cross train


S: 20 miles; C&O Canal Towpath
65 degrees w/ 90% humidity at start, went up to about 80 degrees by end of run
8:05/mile pace
149 avg hr

Week of 8/26 (week #7, 11 weeks until marathon)
Total Miles for week: 50 miles
*I am not technically running 50 miles this week because I switched my runs for Sunday 8/25 and Monday 8/26 around to better accommodate my schedule.  But I suppose it all ends up being the same in the end.
 M: 4 miles REC @ grass fields behind Rocky Run Middle School
T: Rest/cross train
W: 11 miles MLR
T: 4 miles REC
F: 7 miles GA + speed
S: Rest/cross train
S: VA Beach Rock n' Roll Half-Marathon (running 1st leg of relay, which is about 8 miles.  Plan on running 10 total miles)


Week of 8/19 (week #6, 12 weeks until marathon)
Total Miles for week: 37 (recovery week)
*Still on vacation this week, so had to get a bit creative with some of my workouts again.

 M: 5 miles REC
*Didn't do this run.  Substituted in a 6 hour glacier hike in Juneau instead.  Pfitzinger actually recommends replacing recovery runs with cross training occasionally, if it helps you nail your key workouts better.  This substitution was really more about practicality though - didn't think it was necessary to run 5 miles AND hike for 6 hours.

 T: 8 miles GA: Ran on cruise ship track and treadmill

W: 12 miles MLR: Did 3 miles on the 200 meter cruise ship track and finished the rest on a treadmill.  Since this run was well over an hour, I figured I would need some carbs (not just water).  Didn't have any Gatorade with me, so I got a can of Coke from one of the ship's bars.  It actually worked pretty well - one can has 140 calories and 39 grams of carbs.  Holy crap! That is actually more than a 20 oz bottle of Gatorade.  However, I did get very strange looks from the two people running on the treadmills on either side of me as I was chugging my can of Coke while cruising along at 8 mph.  Screw it, I'll never see them again.

T: 8 miles GA: Just did the entire run on the cruise ship treadmill this time.  Thought I might resort to violence if one more person got in my way on the 200 meter track again; decided it was best to avoid this.

F: Rest/cross train: Back in Seattle; hiked up to Panorama Point on Mt. Rainier today

S: Rest/cross train  - flying back home

S: 18 miles LR
C&O Canal Towpath; 64 degrees; 87% humidity (rose to about 72 degrees by end of run)

1 - warm-up
2- 8:14 (138 average hr)
3- 8:14 (142)
4- 8:14 (145)
5- 8:03 (145)
6- 7:59 (149)
7- 7:48 (150)
8- 7:47 (148)
9- 7:49 (151)
10- 7:55 (152)
11- 8:09 (148)
12- 7:53 (150)
13- 7:59 (152)
14- 7:54 (155)
15- 8:10 (156)
16- 8:02 (159)
17- 8:02 (161)
18- 8:01 (161)
 Total: 8:01/mile pace; 150 avg hr / 164 max hr

M: 4 miles REC 
*I was originally planning on doing the 4 miler on Sunday and the 18 miler on Monday.  But I actually switched Sunday and Monday because I am starting back to work on Monday and my parents are visiting, so thought it would be difficult to "squeeze in" an 18 miler while all that was going on.  Better to just do it on Sunday. I also wanted to get my 18 miler in early in the week because I am racing the VA Beach Rock n' Roll Half Marathon relay next Sunday and want to have more time to recover and be well rested.


Week of 8/12 (week #5, 13 weeks until marathon)
Total Miles for week: 46

*My wife and I left for vacation on Thursday of this week.  So, I was trying to cram in some miles early in the week and then had to be creative with getting miles in on our cruise.

M: 10 miles GA
C&O Canal Towpath; 8:34/mile average pace

T:  rest/cross train

W:  16 miles w/ 10 miles @ marathon pace
WO&D Trail - started in Reston, heading west towards Leesburg
63 degrees 67% humidity
2 mile warm-up
10 mile MP run
Mile 1 - 7:05 (148 avg hr)
2 - 6:57 (156)
3 - 7:06 (161)
4 - 6:53 (158
5 - 7:03 (161)
6 - 7:07 (163)
7 - 7:15 (166)
8 - 6:54 (166)
9 - 6:53 (168)
10 -  6:55 (172)
Total: 10 miles; 1:10:13; 7:01/mile pace; 161 avg hr / 178 max hr
4 mile cool down

T:  rest/cross train:  Flying to Seattle

F:  5 miles REC: Ran on cruise ship treadmill

S:  10 miles GA: Ran 3 miles on 200 meter cruise ship track (until I got too impatient with people getting in my way) and remaining 7 miles on treadmill

S:  5 miles REC: Ran on cruise ship treadmill





Week of 8/5 (week #4, 14 weeks until marathon)
Total Miles for week: 42

M: 8 miles GA + speed (10x100m strides)
Fairfax County Parkway Trail
Mile 1: warm-up
Mile 2: 7:54 (132 avg heart rate)
Mile 3:  7:50 (143)
Mile 4:  7:55 (145)
Mile 5:  7:50 (146)
Mile 6:  8:10 (149)
Total:  7:56/mile pace; 143 avg hr
Last 2 miles were 10 hill sprints on Ox Hill Rd*Nice, cool morning in the high 50s.  Was running a great pace with very little effort.

T: 5 miles REC
Lake Fairfax Park, ran with the Langley XC team and many of my lovely former students!

W: 15 miles MLR
C&O Canal Towpath; 70 degrees, 93% humidity, overcast
Mile 1: warm-up
2:  8:13 (136)
3:  8:14 (141)
4:  8:16 (146)
5:  8:02 (147)
6:  8:06 (148)
7:  7:58 (150)
8:  8:07 (151)
9:  8:16 (143)
10:  7:54 (150)
11:  7:48 (154)
12:  7:59 (156)
13:  8:00 (159)
14:  8:02 (161)
15:  7:52 (162)
Total: 15 miles, 8:04/mile pace, 150 avg heart rate/165 max heart rate
*Wow!  Long runs are going great so far.  Weather conditions today were identical to last week's long run on same course, yet I averaged 4 seconds per mile faster and my average heart rate was 2 bpm lower.  Had several sub-8 miles on this run, and it is crazy to think that my average pace on long runs will probably be sub-8 once the weather cools off!

T: Rest/cross train

F: 5 miles REC
 Burke Lake Park; ran with Langley XC team again

S: 9 miles total with 5 miles @ LT
Ran on Poplar Tree/Majestic Rds loop; 75 degrees, 87% humidity
 2 mile warm-up 
5 mile lactate threshold run
Mile 1: 6:53 (147 average heart rate)
2: 6:59 (159)
3: 6:52 (162)
4: 6:57 (168)
5: 6:45 (171)
Total: 5 miles, 34:29, 6:53/mile, 161 avg hr/175 max hr
2 mile cool down
*Really hot and humid morning!  Already 75 degrees even though I started just before 7:00 am. Handled it a lot better than my last LT run on a really hot day (July 18th) though.  I averaged almost 20 seconds per mile faster pace this time, and with a lot less effort (heart rate wise).  Started off more conservatively this time with a 6:53, and basically just tried to maintain a sub 7 pace while keeping heart rate under 172 bpm.

S:  Rest/cross train

Week of 7/29 (15 weeks until marathon)
Total Miles for week:40

M: 4 miles REC: Fairfax County Parkway trail, about 8:40 pace

T:  8 miles total w/ 4 miles @ LT pace
 Chantilly HS track; 67 degrees, 84% humidity
1 mile warm-up
4 mile LT run
Mile 1: 6:29 (155 avg hr)
2: 6:28 (166)
3: 6:39 (169)
4: 6:45 (171)
Total: 4.03 miles;  26:35;  6:36/mile pace;  165 avg hr/174 max hr
3 mile cool down
*Decent workout; first 2.5 miles went smoothly, final mile was a little slower than I would have liked.  Still way faster than my last LT workout (which, to be fair, was on a much more hot and humid day).  Eventually want to be doing these runs between 6:20 and 6:30/mile pace as it gets cooler and less humid outside.  But in the summer, sometimes you just have to go by effort (heart rate) more than pace.  Like last LT workout, could have run faster at the end here, but that would defeat the purpose of the workout, which is to accumulate time running at my lactate threshold (which for me corresponds to a heart rate of 154-171 bpm).  Training body to run at just hard enough effort that body is able to clear out lactate at the same rate it accumulates - which is crucial to the marathon.  If you do these runs at too low an effort level, there won't be as great a stimulus to improve your LT pace.  If you do these runs at too hard an effort level, you accumulate lactate rapidly, which won't train your muscles to work hard without accumulating lactate.  The more time you spend at the proper intensity (heart rate), the greater the training stimulus.


W: Rest/cross train

T: 14 miles MLR
C&O Canal Towpath;  70 degrees, 93% humidity, overcast, some light rain
Mile 1: warm-up
2: 8:38 (133 average hr)
3: 8:11 (139)
4: 8:02 (145)
5: 8:05 (151)
6: 8:01 (155)
7: 8:06 (156)
8: 8:04 (155)
9: 8:14 (150)
10: 8:01 (156)
11: 8:04 (159)
12: 8:07 (159)
13: 8:00 (161)
14: 8:06 (163)
Total: 14 miles, 8:08/mile pace,  152 avg hr/166 max hr
*Great run! Started off easy the first couple miles and then picked it up.  Just cruised along in the low 8s, and kept my heart rate mostly where it should be on my long runs too (139-158 bpm), despite the high humidity.  Interesting to wear the HR monitor on a long run, which I never did last year.  I think I might not have been pushing myself hard enough on my long runs last year, as I did most of them between 8:20 and 8:40 pace.  Or, I might just be more fit this year.  I am really interested to see what I am able to do on the long runs this fall as the temperatures cool off and the humidity drops.  If I am cruising along in the low 8s right now on long runs, I should easily be sub 8 pace on these runs in the fall, which seems crazy!

F: 4 miles REC
Lake Fairfax Park; actually only ran 3.2 miles, but it took 33 minutes because it was on some tricky trails.  Kind of like a hike/run.

S: Rest/cross train

S:  10 miles GA
Started at Iwo Jima Memorial, ran around a bunch of DC monuments
Mile 1:  8:48 (126 average hr)
2:  8:59 (128)
3:  9:01 (127)
4:  8:44 (127)
5:  8:51 (130)
6:  8:45 (132)
7:  8:46 (138)
8:  8:40 (139)
9: 9:11 (138)
10:  8:30 pace (146) (actually only ran 0.8 miles here)  
Total: 9.8 miles;  8:50 pace,  132 avg hr/166 max hr


Week of 7/22 (16 weeks until marathon)
Total Miles for week: 36

M: Rest/cross train

T: 8 miles GA + speed w/ 10x100m strides
Run on Fairfax County Parkway trail, hill sprints on Ox Hill Rd
Mile 1: warm-up
2 - 8:25
3-  8:22
4-  8:34
5-  8:25
6-  8:31
10 hill sprints to finish workout (2 miles total up and downhill)

W: 5 miles REC (about 8:40 pace)

T: 13 miles total w/ 8 miles @ marathon pace; C&O Canal Towpath, 65 deg. 65% humid.
 2 mile warm-up
Mile 1: 7:08 (147 avg. heart rate)
2: 7:00 (156)
3: 6:59 (158)
4: 7:03 (161)
5: 7:19 (162)
6: 7:13 (164)
7: 7:16 (166)
8: 6:56 (170)
Total: 8 miles, 56:58, 7:07/mile pace, 160 Avg HR, 175 Max HR
 3 mile cool down
*Got a pleasant surprise with a nice, cool morning for July and took advantage.  Decent run, but maybe wish I had run some of the middle miles a little quicker.  Tried to keep heart rate under 165 for as long as possible while also maintaining a solid pace.  Still averaged 8 seconds/mile faster than I would need to run to qualify for the Boston Marathon.  Overall, it was a good run at a reasonable effort level.

F: Rest/cross train

S: 10 miles GA in Newport, RI, including part of Cliff Walk (about 8:40 pace)

S: Rest/cross train



Week of 7/15 (17 weeks until marathon)
Total Miles for week: 33

M: Rest/cross train

T: 9 miles GA (on treadmill)

W: Rest/cross train

T: Lactate threshold - 8 miles total with 4 @ LT pace
Chantilly HS Track - 77 deg, 94% humid
3 mile warm-up
LT miles
1 - 6:37 (163 avg hr)
2 - 7:06 (171)
3 - 7:24 (171)
4 - 7:39 (172)
LT Run Total: 4 miles - 28:48; 7:12/mile pace; 169 avg HR, 174 max HR
1 mile cool-down
*Tough run; the heat and humidity felt awful even though I started running at 6:30 am.  Could have run miles 2, 3, and 4 a lot faster, but I was more focused on sustaining the correct LT effort level (based on heart rate), rather than a given pace.  Just wanted to accumulate time running with heart rate between 154 and 171 in order to achieve maximum training effect from the workout.

F: Rest/cross train

S: 4 miles REC on WO&D trail in Vienna

S: 12 miles MLR @ Carderock; C+O Canal Towpath; 75 deg, 93% hum
Mile 1: warm-up
2: 8:15 (138 avg hr)
3: 8:09  (145)
4: 8:02 (150)
5: 8:21 (152)
6: 8:19 (154)
7: 8:21 (157)
8: 8:22 (161)
9: 8:25 (162)
10: 8:33 (157)
11: 8:25 (161)
12:  8:20 (164)
Total: 12 miles; 8:19 per mile avg. pace; 154 avg hr, 167 max hr
*Great run!  Kept up a decent pace with a reasonable heart rate the entire way despite the continued awful heat and humidity.















 

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