Marathon Training – Week 4 – Substitution

This week I substituted a 5K race for a 15.5 mile run. Make sense right?

Originally my sister and I were planning on running a 5K today but we called it off a few weeks ago because her ankle isn’t up to running right now. I was coming off three weeks of 30+ miles so convention probably would have told me to make this week as an easy week. However, I’m going to be on vacation for most of the next two weeks which will probably mean little or no running. In the end I didn’t build my mileage this week but I certainly didn’t take it easy either.

Tuesday’s speedwork session was pretty good. I mean it was tough but I got through it and felt good about it in the end. Sunday’s long run was a bit of a slog though. I covered miles 18 – 25.5 of the marathon course so that was a good experience. Those hills still are not getting any easier! My legs felt pretty dead at the end of the run. I’m not too worried though – the rest I’ll get over the next two weeks will surely cure that and I’ll be refreshed to restart training upon my return.

01/09	-	Rest day
02/09	7.0 miles	Speedwork: 3x1mi in 7:45/7:44/7:53 min
03/09	XT	35 min on elliptical & weights
04/09	6.0 miles	Easy run: avg 161 bpm, 10:52 min/mile
05/09	4.0 miles	Recovery run: avg 160 bpm, 10:55 min/mile
06/09	-	Rest day
07/09	15.5 miles	Long run: avg 165 bpm, 11:03 min/mile
Total	32.5 miles	YTD: 839.2 miles