MARATHON TRAINING LOG
Week 13 OF 16 RECAP
RUNNING FOR THE TAMPA MARATHON – 2/26/06
Entered 0n Monday, February 6, 2006
Again, I struggled to make entries all week. All of my blog readers have abandoned me as I have been deliquent and updating and commenting on others. I will try to make an effort to get back into the game this week. Here is a look back at Week 13...
7AM - Monday morning was a rough run. Only 3 miles – but I was sore and tired. Jen’s parents must have worn me out when they visited over the weekend. The 13 miler at 7:24 per mile on Sunday was a push.
3 miles – 23:21 – 7:46/mile – No HRM
Tue 1/31/06 - Much needed day of rest. I was scheduled to run but I needed a break. Legs needed to recover.
Wed 2/1/06 – 7:07 AM – Got back onto my feet with a good morning run.
5 miles – 37:18 – 7:27/mile – Avg HR: 158
Thu 2/2/06 – 6:36 AM – Up and at ‘em for a strong 7-miler in the morning. Nothing unusual about this run.
7 miles – 52:52 – 7:33/mile – Avg HR: 156
Fri 2/3/06 – 4:19 PM – 4-miler from work in the late afternoon sun
4 miles – 29:46 – 7:26/mile – Avg HR: 150
Sat 2/4/06 - Day of rest
Sun 2/5/06 - Super Bowl Sunday - Nothing like a 20-mile run to prep for a Super Bowl viewing
I decided to take some advice from my co-worker, Phil, on how to run this week's long mileage. Phil is in his late 40's and is a borderline elite runner. He is trying to run a 2:40 marathon at age 50 next year.
I probably have been running too fast for my long runs. Most of my training runs seem to have been around the 7:38-7:47 pace. Phil counseled me to try to run a lot slower for the first 15 miles of my 20-miler and then truly crank out my last 5 at 5k pace (or close).
I target 8:15 per mile for the first 15 miles – and then tried for 7:10 for the last 5 miles. My 5k pace is usually around 6:40, but I wasn’t able to hold that kind of pace.
It was difficult but I pulled it off. Psychologically, it was really hard for me to run the 8:15. I felt like I became tired more quickly because I was holding back. The last 5 were tough but I was able to push through at the accelerated pace.
Most notably, the average HR was way, way down to 144. This was exceptionally lower than past runs.
20 miles – 2:39:24 – 7:58/mile – Avg HR: 144
Last 5 were completed in approx 35:55 or 7:11 per mile
SUMMARY FOR WEEK: Total of 39 miles
SUPER BOWL XL – PITTSBURGH: 21 – SEATTLE: 10 -- MVP: Hines Ward