Friday, January 02, 2009

California International Marathon Training Log

17 weeks out from C.I.M. marathon, 8/3/09-8/9/09
Mo: 8 around 7:20 pace at 8000 feet, half uphill and half down
Tu: 0
We: 14 at 7:00 pace in the morning
We: 6 around 6:50 pace in the evening (too fast)
Th: 13 at 7:22 pace and a bonk, plus 1x25 second uphill sprint
Th: 5 miles at 7:40
Fr: 16 miles at 7:11, plus 8x300 jog, 100 accelerate-sprint
Sa: 12.5 miles w/4x1600m evaluation at 150HR in 6:03(149HR), 6:07(150), 6:04(150), 6:07(150) :42 seconds to 120HR recovery
Su: 20 miles at 7:15 pace
94 miles in 8 runs

Week 16, 8/10/09-8/16/09:
Mo: 10 miles at 7:22 pace
Mo: 5 miles at 7:32 pace
Tu: 12.5 miles w/3 x .7 mile hill repeats at strong effort
Tu: 6 miles at 7:44 pace
We: 8.5 miles at 7:08 pace, 8xstrides
We: 6 miles at 6:55-ish pace
Th: 11 miles w/8x1000 on 5 minutes in 3:23, 3:19, 3:20, 3:22, 3:21, 3:20, 3:21, 3:20
Th: 5 miles at 7:20 pace
Fr: 12 miles at 7:14 pace
Sa: 12 miles w/6x1600 redline run at 6:06, 6:08, 6:07, 6:07, 6:03, 6:02
Su: 19 very hilly miles (Saguaro loop) at 6:53 pace w/second half around 6:15-6:20 pace
107 miles in 11 runs

Week 15, 8/17/09-8/23/09
Mo: 12 miles at 6:56 +1 hill sprint and 8xstrides
Mo: 5 miles easy
Tu: 15 w/3200, 3200, 1600 tempo (400 recovery) averaging 5:45 down to 5:39
We: 13 easy at 7:13 pace
We: 6 easy around 43m
Th: 12.5 w/3x.7 mile steep hill repeats
Fr: 14 miles at 7:25 pace
Sa: 4.5 easy
Su: 18 w/last four around 6 minute pace
100 miles in 9 runs

Week 14, 8/24/09-8/31/09
Mo: 10 miles at 7:08 pace
Tu: 12 miles w/10 at 6:19 pace
We: 13 miles at 7:00 pace, 8x downhill 100m strides
We: 6 miles around 7min pace
Th: 14 miles w/4x.7 mile hill repeats, very tough
Th: 5 miles easy
Fr: 10 miles at 7:09 pace
Sa: 20 miles at 6:52 pace
Su: 10 miles at 7:07 pace
100 miles in 9 runs

Tuesday's marathon-ish pace effort seemed to be a good idea, and while the downhill strides are needed they made the legs a little sore for Thursday's tough hill effort. It felt good to get in a 20 miler Saturday, but the last few miles were tough. I think the hill effort actually put me behind on recovery for about four days, so I need to be sparing with that kind of hard work.

Week 8, 10/5-10/11)
Mo: 11 miles easy
Tu: 20 miles, 6:57 pace
We: 10 miles easy
We: 6 miles easy
Th: 14 miles w/6 at 6:00 pace on rollers
Fr: 12 miles easy
Fr: 4 miles easy
Sa: 9 miles easy
Su: 14 miles w/10 mile race in 57:32 (5:45 pace)
100 miles in 9 runs

All in all a good week of training given the recovery from the 8K race last weekend and the race today. Goals included a 20 miler, a medium-long run with marathon pace at the end and a solid race effort. Two out of three ain't bad.

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