Philadelphia Marathon 2016: 6 Weeks to Race

October 10rd to 16th – 6 Weeks to Race Day!

Monday

Off Day

 

Tuesday

Workout 1: 1hr 15min Bike Ride

Easy spin to increase blood circulation and promote recovery. Keep this very conversational in effort, RPE-5.

 

Workout 2: 2600 year swim

wu: swim, kick, pull, swim (200 each)

Drill set: 4X [ 50drill, 50swim, 50kick] :15

Main: 10X100 on 1:50

cd: 200 choice

 

  

Wednesday

Workout: 2 by 30min Steady State Run

wu: 15min, RPE-5 ( 9:00/mile or slower)

Main: 2X30min, RPE-7 ( 8:40-8:20/mile) HR- 150-160bpm. RBI= 4min easy running (9:00/mile or <)

cd: 15min easy, (9:00/mile or <).

Results

  • 1st 30min Steady State: X:XX min/mile Avg HR 138bpm Max HR 146bpm 169 cadence
  • 2nd 30min Steady State: X:XX min/mile Avg HR 148bpm Max HR 156bpm 177 cadence
  • Total Duration: 1hr 35min
  • Total Distance: 10.44 miles
  • Avg Pace 9:08 min/mile
  • Avg HR 142 bpm
  • Avg Cadence: 174 spm

Nutrition

  • Start: 1 bananna & 1 gel
  • 12oz water
  • 1 gel
  • 8 base salt licks

Thoughts

All in All it was a good workout, I am looking forward to tomorrows recovery run and my legs feeling a little better and less sore.

 

Thursday

Workout: 1.5hr Enurance Run

8:50-9:30/mile, RPE-6. Keep this effort conversational

Results

  • Duration: 1hr XXmin
  • Distance: XX miles
  • Avg Pace: XX mile/min
  • Avg HR: XXX bpm
  • Avg Cadence: XX rpm

Nutrition

 

Thoughts

 

Friday

Workout: 45min Recovery Run

9:30/mile or slower, RPE-5.

Results

  • Duration: 1hr XXmin
  • Distance: XX miles
  • Avg Pace: XX mile/min
  • Avg HR: XXX bpm
  • Avg Cadence: XX rpm

Nutrition

Thoughts

 

Saturday

Workout: 2hr Progression Endurance Runs 

Progression Endurance Run->

Run Endurance effort, RPE-6 (9:30-8:40/mile) for first hour. Finish last hour @ 8:40-8:25/mile

5min walk recovery after run.

 

Results:

 Nutrition

 Thoughts

 

Sunday

Workout: 3hr Endurance Run

11:07-7:33/mile, All day pace, RPE-6.

Progressively build from 9:00/mile to low 8:00/mile over the 3hrs.

Take 20-30sec a mile off per hour of running.

Results:

  • 1st Hour: 9:21 min/mile Avg HR 136bpm Max HR 169bpm 168 cadence
  • 2nd Hour: 8::50 min/mile Avg HR 142bpm Max HR 149bpm 170 cadence
  • 3rd Hour: 9:09 min/mile Avg HR 146bpm Max HR 153bpm 168 cadence
  • Total Duration: 3hr 02min
  • Total Distance: 20.01 miles
  • Avg Pace 9:07 min/mile
  • Avg HR 142 bpm
  • Avg Cadence: 170 spm 
  • Start: Bananna & Gu Gell
  • Mile 5: Gu Gel
  • 1hr 12oz water & Gu Gel
  • 2hr 12oz water & Gu Gel
  • 2:30hr 12oz water & Gu Gel
  • 3hr Run Over Drank 20oz water
  • Base Salt: About 13 licks during the entire run.
  • Total Water: 48oz
  • 1 Gel at Start + 3 Gel During
  • 3770mg of Sodium

This was my longest run so far. I was surprised to see that I had made it 20 miles at the end.

My Plan was to run the first hour at 9:20, 2nd hour at 8:50, 3rd hour at 8:20. The firs two hours were pretty much right on, the third hour not so much. Here are a few reasons why.

The first hour had a long downhill, so that made it easier to keep the pace plus I was just starting out so I felt good.

The second hour was pretty much flat and I planned to turn around at the 30 min mark of this hour.  I was some work but I was able to keep the pace at 8:50, I was starting to feel it by the end of the 2nd hour.

The third hour besides being the last and the fastest had a big uphill in it. The same up

20161002 ele pace

20161002 hr pace

What I Learned:

 

 

 

Week Review

 

 

We use cookies in order to give you the best possible experience on our website. By continuing to use this site, you agree to our use of cookies.
Accept