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Sunday, September 30, 2018

Marathon training, week 9

I realized after my post for week 7 that actually I DID run week 7, it was week 8 I missed. The only thing worth mentioning for week 7 is that I capped it with an 18-mile long run including 3x2 mile at marathon pace with 1 mile aerobic pace "rest" - right before hopping on an international flight. Gotta do whatcha gotta do to get the long run in!

Monday: Easy five plus 8x100m strides
Tuesday: We changed things up by taking the Moneghetti fartlek to the bridges to stimulate rolling hills. The weather was nice - I think just 80F or maybe 82F - and we all had a great workout. If you don't know the workout, here it is:

2 x 90 sec ~5k effort
(equal rests around MP)
2 x 60 sec ~5k effort
(equal rests around MP)
2 x 30 sec ~5k effort
(equal rests around MP)
4 x 15 sec sprint
(equal rests around MP)

I ended up with 2.22 miles in 14:26, which is 6:20 pace overall, and with warm up and cool down had close to 8 miles.
Wednesday: 40 minutes easy
Thursday: 90 minutes plus 8x100m strides; with strides I got over 12 miles.
Friday: Tempo day. We did 2 mi @ Tempo, 90 sec jog rest; 2 x 1mi @ 10k, 90 sec jog rest; 4 x 200 @ 5k, 60 sec standing rest. I struggled to hit the 10k splits, so I wasn't happy with this workout. Over 11 miles for the day.
Saturday: Easy 6
Sunday: Our first 20 miler! We had a workout, as usual: ten miles conversational, then 4x (2mi @ MP, 1/2 mi aerobic pace). It was muggy and hot, even with an earlier-than-normal start, and again I struggled with pace a little. I hit all my splits, but it just felt harder than marathon pace should. I hope things feel smoother if the weather EVER becomes fall, but if it doesn't, I'll need to reassess my goals.
67 miles for the week. Whoa!


  1. I hope you get some cooler weather soon! It’s downright chilly here but I am not mad about that as I was ready for cooler temps. I hope this week of training is going well and gives you a boost in confidence!!

  2. Awesome week! I did almost that exact same tempo last week except for no 200s. Looks like training is going really well- holy high mileage.