Twin Cities Marathon Training, Week #4 recap

Twin Cities Marathon Training Week #4 recap

Miles run: 51.2

Strength: 2 times

Pilates: 3 times

  • M: 5.7 miles (8:23)  (2 hilly miles at harder effort 8:11; 7:50); weights
  • T: 3.5 miles (9:22); pilates (abs)
  • W: 9.2 miles (8:40);
  • Th: 8 miles (7:34); (3 x 1 mile at 6:51; 6:48; 6:40;   2x800m at 3:23; 3:19); weights
  • F:  pilates (abs)
  • Sa: 10k race (7:59) and 1.1 mile w/u, c/d
  • Su: 17.5 miles (9:19)*; pilates (abs)
* Garmin said 9:19 pace for today’s 17.5, but it was WAY faster.   See below.  We did a group run and I didn’t hit stop when we stopped for water and for people to catch up.  I meant to hit lap each time, so I could get a realistic picture of how fast I ran, but I think I can guesstimate based on how long I know we stopped each time.    For a good chunk of it it ranged between MP and tempo.  I alternated between going with the slower group for a bit and the fast group.  Splits:  8:31, 8:23, 8:41, 8:20, 8:30, 8:10, 8:06, 8:02, 8:15, 9:14, 9:06, 9:00, 8:16, 8:18, 8:47, 8:45, 8:52, 4:18 (8:48 pace).  I’m still not sure what to think about group long runs.  Part of me thinks I should just run my 17 miles at my own pace, without any stops (or quick 30 second potty stop if necessary).  I mean, I won’t be able to stop in the marathon, like we did today.  But even though we stopped a ton today, the times were were running were way faster than I otherwise would have run.  And isn’t the point of this training to train me to run faster, ultimately?
Good things about the week:
  • Lots and lots of quality at paces that are way faster than I normally train at.  Seriously.  Look at my average paces for week #4 of training this time around, versus my paces for week #4 of Grandma’s training in April.
  • My mid-week medium long run was back!  Though I cut it short a mile because of the unbearable dewpoint and temps that morning.
  • The speed workout felt much easier than previous weeks (at paces that were faster)
  • I managed to do weights and pilates (and random core stuff throughout)
  • I’m back above 50 miles!
  • Today’s long run.  It really really pushed me. But it also sucked (see below!)
Bad things about this week:
  • My 10k race sucked.  I’m really disappointed that I gave up when it got hard and didn’t push  myself.  This whole mental part of racing needs some major work!
  • Today’s long run.  Although it was good, in that it pushed me. It was also bad, in that it pushed me too hard, I think.  It’s 7:00 p.m. (8 hours after run is done) and I still feel like crap.  I’ve had a monster headache all day that won’t go away no matter how much water I drink or how many advils I pop.  Mistakes I made:  not drinking enough water; not taking another gel (i only did 2); pushing the pace too hard a day after I also did a relatively hard 10k effort.
Weeks like today also made me really appreciate the rest day!
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