Philadelphia Marathon 2016: 9 Weeks to Race

Another week of tempo runs and recovery.

 

September 19 to September 25 – 9 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 

 

  

 

 

 

 

 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:

 

 

 

 

 

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  🙂