Goofy Training – Week 4 of 22
This was a recovery week and my focus was on getting my ankle back in running form. I RICE’d for all of Sunday, Monday and Tuesday and by Wednesday morning the swelling was mostly gone and all that was left was a lovely bluish tinge. I certainly took my first two runs back easy and I was hypersensitive to avoiding any cracks or ridges on the pavement. Thankfully my ankle seems to have bounced back and I think I can swing into full on training again next week.
On Saturday I decided to do something a little different and run part of my run at marathon pace (MP). My goal for the Hamilton Marathon is to finish in 3:59:59 which is a pace of 5:42 min/km or 9:09 min/mile. I really need to hone in on my MP so when it comes to race time I can just lock in and cruise. On Saturday I did 10km at MP with the two 5km splits coming in at averages of 5:43 and 5:36 min/km. The pace felt pretty good but of course right now I couldn’t dream of doing it for four hours! But that’s what training is all about. I’m hoping to incorporate MP into a few more of my long runs building up to doing maybe 20 km at MP before the race.
| 30/08 | - | Rest day (ankle recovery) |
| 31/08 | - | Rest day (ankle recovery) |
| 01/09 | 8.0 km | Easy run: avg 6:31 min/km |
| 02/09 | 8.0 km | Easy run: avg 6:18 min/km |
| 03/09 | - | Rest day |
| 04/09 | 12.0 km | Easy run: 10km @ MP (avg 5:43/5:36 min/km per 5km) |
| 05/09 | 8.0 km | Easy run: avg 6:16 min/km |
| Total | 37.0 km | YTD: 1254.2 km |