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Only a few more weeks to go and I think the fall weather has finally arrived. I ran what was hopefully my last “hot” run on Monday. It is amazing how much the temps have dropped through the week. Monday morning was 70 and the temps barely broke 70 for the rest of the week! This was also the first week back for students at school so that was a little added stress but overall a very good week.
Monday: 4-6 miles. On Labor Day I did a random 6 mile route that took me downtown and across the Stone Arch Bridge and down to the river on some random trails I hadn’t done before. I took it pretty easy and ran in 50:23. It was 70 with high humidity. My stomach was a little upset and my legs a little tired from the 20 miler still.
Tuesday: 8-10 mile progression run. We met at Lake Harriet for our group 10 mile progression run. We ran around Lake Harriet for a warm-up, did Calhoun to Isles at Marathon Pace, did the entire Isles at half-marathon pace and then the short side of Calhoun at 10K pace. We hit each pace a little fast, so the overall 9.82 miles in 1:11:14 was actually at 7:15 or marathon pace. The Marathon Pace segment was 2.54 miles in 18:19 or 7:12 pace. The Half-Marathon Pace segment was 2.63 miles in 17:36 or 6:42 pace. The 10K Pace segment was 1.43 miles in 8:48 or 6:10 pace. I was quite pleased with the workout and how I felt overall at the end. The 10K segment hurt but I never felt my pace was out of control. It was in the mid-60’s for the run.
Wednesday: 5-7 mile recovery run.As always when I run on Weds in the morning I am pretty tired and sore from last night’s workout. This 3.5 mile run at Powderhorn Park was no different. My left achilles and right ankle were a little tight, so I enjoyed running a lot of the run on grass and was glad to get home and ice! I ran it in 30:16 and with the 52 temp I was wearing long sleeves!
Thursday: Rest Day! I nice day of rest. I didn’t do anything today except work and lounge around at home!
Friday: 6 mile run. This was a nice easy run along the Greenway. I felt comfortable the entire 6 miles. I went east for the first time in awhile. It was 53 and sunny, so I wore a long sleeve shirt again and by the end I was getting pretty warm. I finished in 46:59.
Saturday: 10-12 miles. Because of tomorrow’s race I didn’t want to run today, however the training group was getting a 30% discount at Marathon Sports after the morning run. So, I rode my bike there and bought a few items and rode home. It was a scenic ride down the Greenway and around Lake Calhoun and Harriet.
Sunday: Cross-Training. I raced a 25K this morning instead of cross-training. This was the last race of the USATF series and a beautiful morning. I set out to run marathon pace and instead ran a very nice 1:48:40 or 7 minute pace and PRing in the half-marathon. Stay tuned for more about the race!
Running: 40.9 miles
Biking: 33 miles
Hal’s Tip of the Week: Too much racing can compromise your marathon training. In the marathon training class in Chicago, we used to recommend that students race no more than three out of the 18 weekends at distances between 10-K and 25-K. Now we don’t recommend any racing out of fear of injury. Races, nevertheless, can help you determine your fitness level and help select you predict marathon pace. Here’s a handy formula for predicting marathon time. Multiply your 10-K time by 4.66. (For instance, 40:00 for 10-K predicts 3:06:40 for the marathon.) First-timers, however, should take a more conservative approach and multiply 10-K time by a factor of 5. (For instance, 50:00 for 10-K predicts 4:10 for the marathon.) By choosing the more conservative formula, and starting more slowly, you’re less likely to hit the wall.
[tags] Marathon Training, Hal Higdon [/tags]