Grandma’s Training Week #7 recap
- Miles run: 65.7
- Pilates: 3 times
Monday: 6.3 miles recovery (9:20). Pilates (advanced). I waited until mid-afternoon to run this, in order to give me some extra sleep in the morning and extra hours to recover from yesterday’s 22 miles. My legs weren’t nearly as heavy as they were last week after my 18 miler.
Tuesday: 8.65 miles with 12x400m intervals (8:44). Intervals were between 6:27 and 6:46. My goal had been to have them be around 6:40, so not too bad. This was a tough workout!
Wednesday: 12.2 miles (9:13). Pilates (advanced). At Gale Woods, which has a couple big hills on each loop. I love getting double digit runs in before work! This plan is higher in mileage, but doesn’t have as many mid-week longish runs as the Pfitz plans I’ve used.
Thursday: 8.5 miles (8:32) with 5 miles at tempo pace. Tempo pace goal was sub 8:00. Victory! 7:57, 7:59, 7:56, 7:55, 7:54. Though this run, and this pace, felt harder than it should have. Maybe because it was humid? Or because I’m coming off a big 4 weeks of high mileage?
8 miles easy. 4 miles easy (9:06). I had an insanely busy day and needed to be dressed for court and out the door by 6:30 a.m. I got up insanely early to get the scheduled easy 8 miles in, but while I was running I started thinking about the Special K bars (yum!) that I had promised Carter I’d make for his baseball party (which was right after work). I hadn’t made them and had decided just to buy store bought cookies on the way home from work. But I started thinking about how much he liked the bars. And that I had PROMISED to make them. And that running shouldn’t be more important to me than keeping my promise to my kids. And that skipping 4 of the 8 easy miles wouldn’t make or break my marathon. So I bailed after 4 miles and made the bars. (And later the party ended up being cancelled because of the rain! 🙂 )
Saturday: 10.1 miles (8:28). Pilates (abs). This is my unexpected marathon pace run. Was supposed to be medium effort, and it was. Very pleasant surprise to end up at a pace that would get me 3:45! It felt fabulous and I could have kept on going.
Sunday: 16 miles with last 4 faster (8:52). The goal here was to run steady for the first 12 miles and then faster for last 4 miles. I had read from McMillan’s site about fast finish long runs being good predictors of what you could run in a marathon, so I was happy that I was able to run the last four miles at: 8:20, 8:18, 8:12, 8:15. Especially since it was at Carver Park Reserve, so a bit hilly. My current thought is that I can run a 3:40 marathon, which equates to an 8:23 pace per mile. But since marathons usually measure a little longer than 26.2, and since I may need a bathroom break at some point, my thought was that I aim for about 8:18 pace. Let’s hope McMillan’s predictor is right! Anyone have experience with it?