Last week was quite busy and I could not get a chance to publish my blog for Week 11. It was also my birthday week, as I commenced into a new decade of my life. As I committed to recording my weekly progress towards training for the 2014 Dallas marathon, I will be documenting both Week 11 and Week 12 training into this post.
I have 6 weeks more weeks left till Marathon day. The end is almost in sight!
Monday – Recovery from the weekend
Week 11: 10/20/14 – 8 miles at 9:20 min/mile pace
Week 12: 10/27/14 – 6 miles at 9:19 min/mile pace
Tuesday – Intervals!
Week 11: 10/21/14 – Fantastic weather this morning. Saw a couple of shooting stars this morning. Ran 6 X 1 mile repeats with 0.3 mile recovery in between. I had to program 0.3 miles into my watch because my Suunto watch could not program 0.25 miles intervals. Supposed to target 8:15 min/mile. Splits were as follows;
8:12, 7:43, 7:55, 7:50, 7:51, 7:39.
Ran 1.5 mile warm-up prior to and after the workout. Total of 10.85 miles
Week 12: 10/28/14 – A week later it was incredibly humid. I am not sure how I survived the workout this morning. Today I did 4 X 1.5 mile repeats with 800 m recovery. Goal was to complete each 1.5 mile repeats in 12:20 min (8:15 min/mile pace).
My splits were as follows: 12:19 (8:12 pace), 12:08 (8:04 pace), 11:54 (7:55 pace), 12:07 (8:03 pace)
Ran 1.5 mile warm-up prior to and after the workout. Total of 11 miles
I was exhausted, but I learned something today. Despite the humidity, my body is getting programmed to run a certain pace and I am getting better at holding that pace over distance.
Wednesday – Yes! a day of rest
Thursday – Tempo run day
Week 11 10/23/14: Supposed to do 8 mile Tempo run today, however as I was doing the Double Trouble race in Grapevine (5K followed by a 10K), I decided to incorporate one 11 mile regular run. Ran the 11 miles at a 9:05 min/mile pace
Week 12 10/30/14: Did 9 mile tempo run this morning (did 1.5 mile warmup and 1.5 mile cooldown also). Total of 12 miles. Ran the 9 mile tempo at a 8:10 min/mile average pace. Great weather this morning for a run.
Friday – always a recovery run
Fridays’ are always my slowest day
Week 11 10/24/14: Did 7 miles at a 10 min/mile pace. Felt completely blah in this run
Week 12 10/30/14: Did 6 miles at a 10 min/mile pace. Also felt tired during this run.
Week 11 10/25/14: Met my friends Angela and Heather at Grapevine to run the Double Trouble race. Raced the 5K in 22:20 min and 10K in 48:54 min. The course was quite hilly, and it warmed up during the 10K. Happy with the results as they were both PRs. My next goals will be lower my 5K time to 21 minutes. Total of 9.3 miles of running today.
Week 12 11/01/14: Met Angela to run around the 10 miles around the lake. It was a great run overall with great conversation and wonderful weather. Fall is here!
Week 11 10/26/14: Turned 40 today! The weather was not exactly great. Ran 7 miles at home with Dunbar, and then went with my buddy Viresh to run another 7 miles at Erwin Park. It was a great trail run. Came home and ran another 2 miles with Dunbar for a total of 16.14 miles.
Week 12 11/02/14: Met Viresh to run 10 miles. Had a great run again today. We ran on the Chisholm trail and back. We had a beaver sighting by the bridge close to Parker. Did not know that we had beavers up in Plano. Total mileage was 10.12 miles
Total mileage Week 11: 62.5 miles
Total mileage Week 12: 55.5 miles