Philadelphia Marathon 2016: 7 Weeks to Race

October 3rd to 9th – 7 Weeks to Race Day!

Monday

Off Day

  

Tuesday

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: 8:44 min/mile Avg HR 138bpm Max HR 146bpm 169 cadence
• 2nd 30min Steady State: 8:34 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

Everything went well, was a little slow to get started I could still feel my legs from the 35 miles over the weekend.  My first steps were sort of gingerly, after about 15 minutes was feeling better.

My goal for the 2 steady state intervals was the first at 8:40avg  and the 2nd at 8:30avg.  I was close, my numbers came in at 8:44 and 8:34, maybe a little slower than I wanted but I made it through the entire workout. 

Never felt horrible or like I needed to stop.  I think it is possible that I could have run a little faster. As I am learning the first couple attempts at a new workout type I approach with caution. For what ever reason I run a little slower so that I know I can make it. Maybe after a few steady state sessions I will get the times lower as I get more comfortable running at a faster pace longer.

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.

 

Wednesday

Workout: 1hr Recovery Run

8:00-12:00/mile, RPE-5. Low stress!

Results

• Duration: 1hr 
• Distance: 6.1 miles
• Avg Pace: 9:50 mile/min
• Avg HR: 132 bpm
• Avg Cadence: 168 rpm

Thoughts

Ran the standard 6 mile loop around my house. All went pretty well. My right foot was sort of bothering me a bit. 

Thought my pace would have been a little faster. When it was all said and done it was 9:50 maybe my right ankle was bothering more than expected.

 

 

Thursday

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: 8:36 min/mile Avg HR 146bpm Max HR 154bpm 178 cadence
• 2nd 30min Steady State: 8:42 min/mile Avg HR 145bpm Max HR 151bpm 180 cadence
• Total Duration: 1hr 32min
• Total Distance: 10.2 miles
• Avg Pace 9:03 min/mile
• Avg HR 140 bpm
• Avg Cadence: 178 spm

Nutrition

 Can not remember exactly what I had, I know I had just about 8oz of water.

Thoughts

Not the best steady state sessions.  I was in or close to the desired zones but things did not feel that great. It was a lot of work to keep the paces.

Ankle was not feeling the best. I just remember being glad it was over.  I think I also got started a little late, which means I would finish late.

 

Friday

Workout: 1 hr Recovery Ride

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

 

Thoughts 

I ended up taking the day off.  It felt better to rest rather than push something that was not happening.

 

Saturday

Off Day, Rest for the Half Marathon Tomorrow

Sunday

Workout: Ath Half Half Marathon

13.1 miles

Results

• Time: 1hr 47min
• Avg Pace 8:12 min/mile
• Avg HR 152 bpm
• Avg Cadence: 170 spm

I decided to break the course into 3 section, first 5 mile, 2nd five miles, last 3 miles.

Miles 1 – 2: 8:30 or so just get warmed up and let the crowd thin out. If I could get to 8:20 that is great, if not no big deal.

• Mile 1 – 8:18
• Mile 2 – 7:57

Miles 3 – 5: 8:20 just keep it moving, with the idea that the later miles would be faster

• Mile 3 – 8:14
• Mile 4 – 8:02
• Mile 5 – 8:04

Miles 5 – 10: 8:00 this is my ideal pace, thought it would be great to finish at an eight minute pace.

• Mile 6 – 8:25
• Mile 7 – 8:11
• Mile 8 – 8:27
• Mile 9 – 8:11
• Mile 10 – 8:11

Miles 10 – 13.1 7:40 this is the last bit of the race if I can get to 7:40 that is great.

• Mile 11 – 8:13
• Mile 12 – 8:12
• Mile 13 – 8:08

The plan sort of worked out.  I was able to remain steady through the race.  I am curious to see how the hills played into the miles where i was a bit slower. 

All in All I remained pretty steady through the race and felt good the whole way through.

Nutrition

• Before Event: 1 bananna & 1 gel & water
• Mile 2: Water at water stop, Base Salt
• Mile 4: Water at water stop, 1 Gel Base Salt
• Mile 6: Water at water stop, Base Salt
• Mile 8: Water at water stop
• Mile 10: Water at water stop, 1 Gel
• Mile 12: Water at water stop

Thoughts

 The weather was fantastic and the race was great.

 

 

Week Review

I did get a new pair of Asics Gel Nimbus shoes of Friday. After checking with two nearby running stores, I have come to the realization that the Fly Knit racers are not for me. Looks like I will have some cood summer shoes for next year.

The plan will be to stick with the nimbus for a solid two weeks and see if my right ankle feels any better.