If you're following along, here is the TWELFTH 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.
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Last Week in Review:
Here is the original schedule from last week and my comments/modifications.
First of all, thanks for the encouraging comments from last week. Whether you've "been there" or not, sometimes it's good for me to get a nice nudge... for I'm not a natural athlete (let my flat feet and short height tell you that).
The 21-miler started off pretty well (was running sub-10's for the first few miles, which is atypical), but the sun came in early and fiercely, and due to nausea I was getting from the heat, I ultimately had to walk maybe a total of .75 mi in that run... as I was in "survival mode" by then. I managed to hold off leg cramps that was starting at freaking Mile 9 but then mostly was fine afterward. I was really careful with hydration and salt-tablet intake. I also had 3 GU gels.
One more monster run left until taper.... thank goodness.
First of all, thanks for the encouraging comments from last week. Whether you've "been there" or not, sometimes it's good for me to get a nice nudge... for I'm not a natural athlete (let my flat feet and short height tell you that).
The 21-miler started off pretty well (was running sub-10's for the first few miles, which is atypical), but the sun came in early and fiercely, and due to nausea I was getting from the heat, I ultimately had to walk maybe a total of .75 mi in that run... as I was in "survival mode" by then. I managed to hold off leg cramps that was starting at freaking Mile 9 but then mostly was fine afterward. I was really careful with hydration and salt-tablet intake. I also had 3 GU gels.
One more monster run left until taper.... thank goodness.
Week of Sept 26 (Week 11)
Monday - rest <-- happily obliged, except for 15-ish minutes of chest work from Gym-Free and Ripped
Tuesday - jog 30 minutes <-- 9:40 pace, jogged next to a dude who had bad breath, drank water like every 30 seconds, and kept coughing (I've run near him before -- it's just something he does and not illness)
Wednesday - 3 mi at 8:45/mi <-- 8:43 pace on treadmill
Thursday - jog 30 minutes or rest <-- rested due to fatigue (did strength training on legs)
Friday - cross-train 30 minutes <-- elliptical and strength on arms/shoulders
Saturday - 21 mi at 10:40-11:10 <-- pace unknown
Saturday - 21 mi at 10:40-11:10 <-- pace unknown
Sunday - rest
I don't think I mentioned this (only made a little hint on my right sidebar), but I'm running the Camarillo Half-Marathon again this year. Last year, had the course not ran a bit long, I think I would have PR-ed, so I'm not expecting to this year and will be satisfied if I run it sub-2. The mileage is definitely peaking around this time (wait till you see next week's!), so I don't want to burn myself out and/or re-injure myself.
Week of Oct 3 (Week 12)
Monday - jog 40 minutes
Tuesday - cross-train 30 minutes
Wednesday - 7 mi at 8:45-8:50/mi
Thursday - jog 30 minutes or rest
Friday - rest
Saturday - rest
Saturday - rest
Sunday - 13.1, Camarillo Half-Marathon
Do you care if race courses are not measured accurately?
This has made a difference to me... mostly they run long, sometimes they run long due to my inability to not veer around while running, and a couple of times, they actually ran short!
To be continued...
thanks for sharing your training plan! I am so happy i found it. I thought I would have to run/train more miles for my first half marathon. I am currently in Delhi and dont have any place to run outside except a 300m round circle in the park nearby. I end up running 15-20 laps there but it usually gets so hot due to the humidity that i would definitely have to split up my training in two parts if i'd wanna run more. I am also teaching yoga so it seems like i get too little time. do u have any advice for time-tight marathon trainers?
ReplyDelete12 weeks!! That's crazy, girl!
ReplyDeleteI think I'd definitely care if it were a longer race - half or full mary. I've had a couple half's that my garmin measured longer, but that could have been from me darting around and what not :)
I hate it when a course isn't accurate. I mean, I expect it to be off by a little bit but it drives me crazy if a course if too long (long more than a quarter mile).
ReplyDelete