Penny

Easy 16 miles at 8:20 pace. Was going to try to add some threshold or MP miles at the end, but my hip flexor was having none of it. 

I have two rest / x-training days planned, so hopefully I'll be able to get back on the workout schedule this week. Trying to be calm given that NJ is only three weeks away. 

XT - 40 mins elliptical, + core

Was really hard not to run today. Groin is great, hip flexor feeling about 80% now. Hopefully tomorrow will be fine for a threshold workout. Ive decided to x-train instead of easy miles for the moment. Its hard not to feel like everything is falling apart, when Ive really only missed 1 workout, and 1 easy run. Remember Jake's advice: training is cumulative!

 Edited to add: I feel overwhelmingly selfish caring about my little niggle, after what happened in Boston. It was so tragic. Why attack spectators of all people in the world??? I dont get it.

Workout was 2x3miles at HM pace or ten seconds slower than marathon pace. 1 mile easy recovery in between intervals. Probably the hardest LT workout in my plan.

Well, I didnt quite get there on the pace: 7:02 average, with only one split in the 6s. Previous workouts have had me comfortably sitting at 6:55.

That said, I had all the same circumstances from my last bum workouts: early morning flight from Tennessee back to NY, not enough hydration, poor sleep the night before. No amount of carb loading can make up for adequate sleep and water. Note taken :)

This workout was tough, and I had to stop twice, because I was tired and then nature called. But Im glad I got through it - Im starting to see that one bad-feeling workout does not mean you didnt reap fitness benefits and does not mean you're not progressing. You just had an off day.

 Hip flexor still feeling week, but ok. I felt a lot of restricted movement in my glut and hip on the same side so I think thats probably what caused my hip flexors (already tight from sitting at a desk all day) to get overworked. Getting my roll/stretch on tonight!

Treadmill, 2x3 miles at MP (7:18) at 1% incline. About 30 seconds break between them stretching out my hips and gluts.

I was pleased at how aerobic this pace felt, but my gosh I completely forgot how dreadful it is to do any quality workouts on the treadmill. Ugh. I should have done a 10-mile tempo outside, but there was a storm+20mph winds about to hit, and I didnt want to get stuck in it. I figured that if I could at least do six, maybe I can take on a few more MP miles in my final long run on Sunday.

So not a perfect last few weeks before the marathon - travelled twice this week, had to rest a "niggle", and I have even more travel scheduled next week, to the West Coast. But it could be worse, I suppose.

Very easy miles, around 8:45-9 pace.