Emily's training blog

10.6 I'm feeling Friday/ Saturday. 5 big days to go! Of course the weather will suck. Almost there, though!

AM: 4.1 easy miles BRRR! 7:53 average

PM: I saw that the East High kids ran 30 x 1 minute on/off yesterday. I realized I hadn't run that workout in a long time. So, I ran it this afternoon. It went okay. It was pretty windy and chilly out, which I think slowed things down a little. I definitely felt springier during my fartlek workout last week. I warmed up fifteen minutes before the workout. I made just short of nine miles for the hour of the workout. Between 6:40 and 6:45 average for the workout. 6:55 average for the entire run. 11.1 miles. Cooldown was a .1 jog to my house. It was getting really dark out. My primary focus this week is my last long tempo. Today was a secondary workout for a little turnover.

13.2 for the midweek midlong. I had to run the extra .2 to even out my mileage. Halfway through the week! Recovery day and then the hard stuff.

It was cold, but not too bad without the wind. I actually enjoy my early morning recovery days. I actually stayed warm enough, except for my hands. They were cold even with gloves. I ran a couple miles through theneighborhood and then out 4800S to 700 W, to Bullion, to 1300 w, back to 4800S and home through the neighborhood. 7:40 average. Last long tempo tomorrow!

Tempo run. Last long one before the marathon. Last week I did my 4-3-2-1 workout at Liberty Park. Today I was stuck on the treadmill because I needed the daycare.

The workout went something like this:

Warm up: 15 minutes

10 mile tempo

1st 15 minutes: 9.6, 9.7, 9.8 mph. (Increase every five minutes)

2nd 15 minutes: 9.7, 9.8, 9.9 mph

3rd 15 minutes: 9.8, 9.9, 10 mph.

4th 15 minutes: 9.9, 10, 10.1 mph.

9.83 miles at one hour. Bumped up to 10.3 mph for the last .17

Right at 61 minutes for 10 miles. 6:06 average.

I cooled down 15 minutes.

Total time for workout: 1hour 31 minutes. 14.2 miles.

About 6:30 average for total workout.

For my next marathon cycle, I would like to run 12-15 miles for tempo work, and around 8-10 miles for track work. This cycle, I was 9-10 for marathon paced work and 5-6 miles worth of speed work. Longest run, 23, and highest mileage 87.

Last cycle I topped out at nine for tempo, 4-5 for speed, longest long run was 22, and highest mileage was 81.

Not huge changes, but incrementally, I have been able to handle more. I' m hopingmy fitness is enough to reach my goal. It's a little hard to know when my only marathon is an aided one. Undertrained is better than overtrained. I think I should be close to the OTQ if I run a smart race and conditions cooperate.

.

Yay! Longest run is done. I'm so glad I had Jenny on this cold, snowy day. We kept the run a little more relaxed than last week. Someone left Jenny a note under a bush. We laughed. Time to start cutting back. Almost there! My college coach would say, "The hay is in the barn!" 7:11 average. Focus for the next three weeks. Don't get sick. Don't get hurt. Dont pig out too much on Thanksgiving.