If you're following along, here is the fifth week of training according to the 4 Months to a 4-Hour Marathon book. The paces below are specifically for the 4-hour goal. If anyone would like the paces for 4:15, 4:30, 4:45, or 5:00, I can start posting them alongside my plan if you let me know.
I am also posting on DailyMile, but everything (and more!) will be posted here as well. This "Marathon Training" series is an experiment for me both in fitness and in blogging, as I am going to go into more detail than in previous training cycles, documented on my Training page.
------
Last Week in Review:
Here is the original schedule from last week and my comments/modifications. I printed out my schedule and put it at my work desk to keep me motivated. I love crossing stuff off! (Yes, I know the calendar is a bit cryptic, but Google calendar does waaayy too much auto-filling in my entries!)
This week went well, with mileage totaling 25, the most in a while. My knee, which I may have mentioned bothers me sometimes, has its good moments and slightly worse ones, but overall, I think I've learned to control it by warming up properly.
The long run was slower than it has been, even though I didn't *feel* that I was going slow. Since I'm still going a bit faster than the recommended pace, I am not overly concerned. However, I have a half-marathon in a month and am curious to see if these slow long runs will translate into a slow race time.
Week of Aug 8 (Week 4)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 12 x 400 m (.25 mi), 2:05-2:15 pace (about 7.2-7.4 mph) most repeats I've done in training
Thursday - jog 40 minutes or rest did 38 minutes with a little walking up the trails
Friday - cross-train 30 minutes
Saturday - 13 mi 10:40-11:20 pace (about 5.2-5.5 mph) 10:09 pace
And thus, one MONTH of training is done... three months to go. :)
And thus, one MONTH of training is done... three months to go. :)
This Week:
This week's is a step-back week, as Thursday is once again a cross-training day, and the long run is 8 miles. The 400m repeats on Wednesday have also scaled back in favor of speed. I've been doing the intervals at 2:00 pace already, so I'm thinking maybe I will aim for 1:55, but we'll see.
I'll accept this "easy" week, as I know what's up ahead!!! =/
Week of Aug 15 (Week 5)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 6 x 400 m (.25 mi), 2:00-2:10 pace (about 7.3-7.5 mph)
Thursday - cross-train 30 minutes or rest
Friday - cycle or swim 30 min
Saturday - 8 mi 10:40-11:20 pace (about 5.2-5.5 mph)
Any swimmers out there? Friday's workout asks for cycling or swimming (I'm cycling because I'm swimming challenged!)...
To be continued...
Hope you don't have any more knee pain. You're doing great!
ReplyDeleteSo that's a a hell of a workout schedule...what do you do for your cross-training days?
ReplyDeleteAnd I'm a fan of the old-school calendar. There's something really satisfying about crossing off goals on a piece of paper.
What an insight review, I love your article.
ReplyDeleteZojirushi Bread Machine
Sounds like a solid first month! These early weeks of training always seem to go slowly for me, but it sounds like you're right on track and that the schedule's working out well for you.
ReplyDelete