Week eight of Philly Marathon training was pretty uneventful, which is just the way I like it. Being as I have a full twenty weeks to prep for this race, the long run build up is very gradual. In fact it’s a bit boring.
Consistency over time with gradual increases in both mileage and intensity is the key to long term running success. My weekly mileage has always been on the lower end and will continue to be during this training cycle. I’ve been running for a pretty long time and rather than run myself into the ground by running a ton of mileage in order to reach a goal, I try to run just enough mileage. This might mean sacrificing a goal or not fully living up to my potential, but if it means I can run for another thirty years, it’s worth it to me.
Here’s what last week looked like:
Monday: Soul Cycle + Strength
Instead of adding in an additional day of running, I added in one day of spin. This will allow me to get in a easy steady-state cardiovascular workout without running. The goal is to improve my overall fitness by doing 45-60 minutes at a low heart rate.
Tuesday: Speed Session 4×800 total = 7.2 Miles
This was my first week of real speed work this training cycle. Even though I had set up the interval function on my watch for the intervals, I almost talked myself out of doing them during my warm-up.
I ran 2.7 miles as a warm-up then did 4×800 meters at what feels like 5k pace with 400 meters of recovery between each interval and cooled down with 1.5 miles.
The 800s went pretty well considering I haven’t done this type of workout in awhile. They were slower than my 5k pace was at this time last year, but they were significantly faster than my tempo pace. Not a great workout, but not bad either.
Wednesday: Easy Run 4.4 miles + Physical Therapy
This was suppose to be 5 miles plus strides, but I simply didn’t have enough time to do everything. I did push the pace a bit on the miles as an effort to fit in more miles. Not the best strategy, but oh well!
I’m going to PT right now for a little prehab. My right side does too much of the work while my left side is lazy AF. More on this later.
Friday: Long Run – 15 miles + 60 minutes in the Normatec
I have to be honest, the humidity is getting old! I have had sweat dripping off my finger tips and socks squishing in my shoes for every single one of my long runs. I love summer, really I do… but I’m done with this humidity.
Pre-run fuel right now is half a bagel with butter and 1 cup of coffee (why is it so hard to stop after 1 cup?). Five miles into the run both my running partner and I were struggling with everything so we made a pitstop and split a gatorade. I fueled again around mile ten with a salted chocolate gu.
This run was rather blah. We stopped more than we probably should have, but the humidity was eating us alive and I had a headache that had started back on Tuesday. Who wants to run fast with a headache? Not me.
Saturday: Recovery Run – 4 miles
There’s rarely anything fun about recovery miles. I slogged through them and got them done.
Overall it was a pretty standard week, I’m not fond of the headaches or humidity but these things will pass.
How is your training going?