Philadelphia Marathon 2016: 10 Weeks to Race

Last week was the Craft Classic Half Marathon, so this week will be some recovery and getting ready for the next block on intense training.

 

September 12 to September 18 – 10 Weeks to Race Day!

Monday

This was an off day.

  

Tuesday

Recovery Miles 1.50hrs w/ Fast Pedal 

Nice and easy spin to promote blood circulation.

With in this ride get in 8X 30sec Fast Pedal (high cadence, 120+ RPM). Full recovery between. ** This is not intended to be high stress. Look at this as a cycling drill to improve pedal stroke and cadence.

Should feel very conversational in effort, RPE-5.

I decided to make this an outside ride, was curious to see what a ride at 4:30AM would be like, also I had finished Stranger Things and was not looking forward to 1.5 hours on the trainer.

Results

The ride went very well and I felt great. Much of the ride was very dark and could just barely see the white lines on the edge of the road. Think I need a good headlamp mainly for safety but also to see where I am going.

Had to cut the ride a bit short to make suer I was back in time to get everyone ready for school. 

Was supposed to get in the 8 by 30 sec intervals at 120rpm.  I sort of accomplished this, The 

20160913 garmin connect

  

20160913 hr cad

 

20160913 ele spd

 

 What I Learned.

 

The red tail light I have, only seemed to last about 1 hour or so. Need to try it on a lower setting or maybe see about getting one that lasts longer

Definately need a head light. and maybe even a second one that can go on a helmet.

 

 

 

Wednesday

Recovery Run 60 min 

Easy does it! Last recovery session before workouts start back up.

8:00-12:00/mile. Low stress!

Results:

IMG 2556

 

IMG 2557 

 

 

Thursday

 Workout 1: Tempo Run 3x15min – 1.5hr total

wu: 15min easy running, 8:30/mile or slower

Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower

cd: 15min easy running, 8:30/mile or slower.

Results

 

Workout 2: Core Workout

3X through 45sec of each -> [ regular plank, R side plank, L side plank, flutter kicks, super mans (lower back), 15 push-ups] 15 sec rest and back through.

 

Friday

Workout 1: Recovery Run 60 min

Lets get ready for the weekend!

8:00-12:00/mile. Low stress!

 Results

 

Workout 2: 2,000y Endurance Swim 5×200

wu: Swim, Kick, Pull, Swim (200 each)

main: 5X200 y (100easy, 100hard). RI= 15sec

cd: 200 choice (back stroke, free, butterfly ect)

 

 

Saturday

Tempo Run 3x15min 1.5hr total

wu: 15min easy running, 8:30/mile or slower

Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower

cd: 15min easy running, 8:30/mile or slower.

 

Sunday

Endurance Run 2.5 Hour

Progression Endurance Run ->

Start out on low end of Endurance 10:00/mile & 130 bpm for the first 1hr. Gradually progress to high end Endurance for the last 90min, 8:00/mile or faster, 145 bpm.

OK if slightly higher HR towards the end.

Results: 

 

Summary

 

 

 

Looking forward to next week! See you then  🙂