Three big weeks in a row are complete, with an average weekly mileage of over 60 miles and culminating with a “training run” marathon good enough for a 12:50 PR. Needless to say I am very pleased and also ready for this recovery week. After that, I have three more big weeks and then it’s already taper time. Wow!!!
Monday – rest
I had a much-anticipated (as always) physio appointment in the morning, which was the perfect way to start my week. For the remainder of this training cycle, I will be going weekly to keep these muscles happy.
Tuesday – 24K (2 runs) with 4 x 2000 “marathon tempo”
I headed out for a run at lunch to start my miles for the day. Felt great and just ran at a comfortable pace.
9.0KM (5.6mi) – 48:17 – 5:22/KM (8:38/mi)
After work hubs and I headed to the park together for our respective second runs for “Twosday.” It was a beautiful night with plenty of daylight left and a mild temp, though windy as per the norm these days.
We parted ways after a warm-up together and I set off for my “marathon tempo” (~10s faster than MRP) intervals. My goal was to stay in the low 5:00s (per KM) but keep it comfortable for 4 x 2000 (500 recovery).
It doesn’t get much more consistent than that! Average interval pace = 5:01/KM (8:04/mi). It blows my mind how comfortable this pace has become over the past few months.
Wednesday – 14K general
Since Tuesday’s workout had been on the easy side, I didn’t need to run a true recovery pace on Wednesday, but I didn’t have to push it either. This was one of those “just run” runs that seem to be few and far between during marathon training. I met up with my buddies for our usual Wednesday night run club and chatted away. We started nice and slow and I found myself picking it up with some faster runners once we got going.
15.4KM (9.6mi) – 1:31:32 – 5:57/KM (9:34/mi)
Thursday – 10K easy
I definitely wanted to keep things on the easy side with Saturday approaching. I was also able to cut down on the mileage ever so slightly, since Wednesday night’s run had been a bit long. I ran in a very light rain over lunch and constantly reeled myself in, wrapping up March with 385.4 KM (239.5mi).
8.4 KM (5.2mi) – 48:11 – 5:44/KM (9:14/mi)
Friday – 6K recovery
I went for a super slow run before hitting the road for Michigan. I didn’t post it on DailyMile or Facebook because I didn’t want to arouse any suspicion, especially since I had skipped my usual Thursday speed work. I felt like I was just shuffling on, but I knew my legs would thank me for it the next day.
5.0KM (3.1mi) – 32:27 – 6:29/KM (10:27/mi)
Saturday – Martian Marathon (second half at goal MRP)
Sunday – rest or recovery run
4.0KM (2.5mi) – 24:09 – 6:02/KM (9:43/mi)
Total Week 13 Mileage – 99 KM (61.5mi)
Total time: 9:10:10
Average pace: 5:33/KM (8:57/mi)
6 weeks til Mississauga Marathon