Tomorrow I am a month out from the marathon. I plan on tapering after next Sunday's half. I know I've already had a couple of running updates this week so I won't wax on and on. I don't want to bore Lala or Meme too much.
Sunday: 7 mi--recovery run
Monday: 10k--speed workout
Tuesday: 7mi--speed workout
Wednesday: 6mi easy
Thursday: 21 mi
Friday: cross train day: elliptical 35 minutes, upper body weights, mile and half walk with the kids and Lola.
Saturday: 11mi at an 8:35 pace. First half going out was really hilly--more up than down so I ran a negative split just by default. Garmin was acting crazy so I have no splits to prove it. I kept losing my signal and when I'd have it the pace seemed off (I ended up using this site to map the run and figured out my pace here). At one point Garmin said I was doing a 4:20 pace. I was running pretty fast as it was a flat area and the middle part of my run but 4:20 pace it was not.
Anyway, it was a good run. Everything felt great. The weather was very nice. It was around 50 degrees so I wore my skirt and a singlet. I passed tons of cyclists today--all very bundled up. One of them yelled out and asked if I was from Minnesota. While I wasn't exactly hot I certainly wasn't cold. I guess he must never get off his bike otherwise he would have known you get much warmer running. At any rate I was way under dressed compared to everyone else I saw--runners, walkers, cyclists etc. I only saw one guy out there today who was in shorts. I don't know, after all those weeks of battling the below freezing temps 50 felt damn near tropical to me. I sure hope the heat wave continues or at the very least it is this nice for my upcoming races. Though 50 for the marathon will be a little warm. I'll take it though over the cold and the rain.
Total miles: 58
PS. Thanks Lala and Pop for taking the kids and Lola on a hike today so I could run.
You had a good strong week! You should be looking forward to nice recovering taper weeks!! (ths month's "Running Times Magazine" has a good article by Pfitz about tapering) I'm normally comfortable with 60+ temperatures, but after all the cold spells I'm preferring the 50+ tempertures and also wear less than I normally do...singlet and shorts, I'm ready to go!
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteDee Dee and I started our run at 8 AM and I wore shorts and a long sleeve shirt. I was very comfortable the entire time. As a matter of fact, on the way back, I started to get a bit warm. Funny you mentioned losing your signal on the Garmin. I have the newer model, supposedly with better reception, and I lost my signal too close to the turn around. GPS can be very reliable, but sometimes, it loses its cookies.
ReplyDeleteThanks Bruce this week did feel nice. Though I feel like I almost don't deserve the taper weeks since I took it easy those 2 weeks in Feb. Does the article say anything different than the book? I'll go check it out though. Thanks for the tip!
ReplyDeleteHey Ms Natalie,
ReplyDeleteSounds like a great week for you...a huge long run and great total weekly mileage!
Last Sunday, I ran 10K as my 'long' run...yeah Right!...Yesterday, I ran 10 miles in 74:36, as my long run, and everything was/is feeling good! If I can get a long run of 15 miles next Sunday and 20 the Sunday after, I may just be ready for the full marathon by 18 March (VA Beach Shamrock)...but again...I may be pushing it. I will need see how it goes...an extra week would be great but....?
Charlie
Wes, I didn't run until just before 10am so it was even warmer. I was feeling like I was nuts since everyone else was so bundled up but it really wasn't cold at all and was even hot in the sun. I would rather be little cold the first few miles than over heat or have to carry or tie my shirt around my waist.
ReplyDeleteI don't know what was up with Garmin. It wasn't even cloudy. I have found that if lose the signal but pick it up on the same road then it is usually fairly accurate but if I lose the signal and make a turn or 2 it is very off. So it is nice to have the stop watch and use the Gmap site to figure these things out. But really, it hasn't even been a year that I've used anything.I use to drive the route and clock it and then use my house clock for the time. I am so much more precise now.
You sound like you are recovered but that plan doesn't leave you any time to taper/recover. I wonder if doing an 18 mile next weekend (or swap the long runs so you semi taper-- 20 then 15??)and then rest/recover/speedwork the following week-might have you stronger for the marathon. From your shorter distances it doesn't sound like you have lost much fitness and while it may not be a BQ marathon I do think you will be fine. Keep us updated!
ReplyDeleteThe above comment was intended for Charlie. Is there some secret that I don't know about and you can go back and edit your comments?
ReplyDeleteIt seems like you can delete your posts but I don't see an option to edit it.
ReplyDeleteSince I am compressing my training, I am thinking about peaking for the marathon and not have a taper week. I will increase my long runs 5 miles every week which would bring me to 25 miles the week of the marathon. Maybe bad strategy...but it's the only thing I can do in the short time period from now till the 18th. If 15 feels good next week...maybe I will keep going for 20 instead...we'll see.
Charlie
Charlie,
ReplyDeleteOkay that makes sense too.
You know, if only we all had sponsers, sag wagons and team of people waiting for us after every hard run this marathon training would be so much easier, go so much smoother. Shrug, so you do what you can.
There was a discussion of RW about running 3-4 times a week but running quality runs of 5K/10K at actual 5K/10K pace and then a quality long run with total weekly mileage around 20-25 miles...as long as the base was there. I ran a 5K in 20:33 on Tuesday, a 10K in 46:24 on Thursday, a 5K in 23:12 on Friday and then the 10 miles on Sunday. I plan on the same strategy this week but increasing the long run to 15 this week and 20 the next. As long as my shins don't complain...it's the way I will try...but it's all relative to how this old body handles it...we shall see. ;-)
ReplyDeleteCharlie
Yeah - good week of training! : )
ReplyDeleteThe warmer weather is so much nicer - not so much bulk. I was comfy in long-johns, shorts, shirt, vest and gloves on Saturday but I ran before the sun came up and wasn't going particularly fast. I'm just jealous that you got to go during the day!
Charlie I think 3-4 days is fine. Last year when I trained for my first marathon I only had 3-4 days to run and I think I only peaked at around 48 mpw. If you can reach your goals on less mpw who is to say it isn't the right way. Run and learn.
ReplyDeleteSteph, I admire you for rolling out of bed and going. I just can't do it. And I can't go any earlier than I do anyway. Ryan is out the door before 6 am most days and my parents will not let me come over with the children until they have had their coffee and read the paper. Lala is so not a morning person. Like you, I am at the mercy of other's schedules as to when and how long I get to run.
ReplyDelete