My Fargo Marathon training plan had me running 28 miles this week, a 10% increase over last week’s total mileage. I will continue to increase my total weekly mileage by 10%, until I get into the higher mileage (40+) weeks, at which point I will increase by 8% until I peak at 60 miles.
There was a threat of a blizzard this week. I guess areas south of Chicago, including western Indiana, got hit pretty hard, but we barely got a dusting. Still, I ended up logging three out of five workouts on the treadmill.
Monday, Feb. 22
My workout today was a 7 mile tempo run at 6:55 pace on the treadmill. I ran the first 4 miles at 8.6 mph, kicked it up to 8.7 mph for mile 5, 8.8 mph for mile 6, 8.9 mph through 7.5 miles and finally 9 mph the last half mile. 6:55 per mile is basically right at my marathon goal pace. I felt comfortable the entire run but definitely got a good sweat on.
Tuesday, Feb. 23
Today was a recovery run for 3 miles at 8:49 pace on the treadmill. Before running, I lifted weights.
Wednesday, Feb. 24
Wednesday was my speed day. I ran the identical workout that I did last week: fartlek for 4 miles on the treadmill at 3 minutes easy (6 mph), 3 minutes fast (10 mph), repeat for 30 minutes. I was amazed at how much easier the workout felt this week. It just goes to show how quickly fitness can return. During the fast portion of the workout, I thought about the top guys in the Olympic Marathon Trials a couple weeks ago, and how their average speed for the race was about 12 mph. I am just in awe that a human can do that. I think most people would agree that sustaining 12 mph (about 5:00 pace) would be impressive even for one mile.
Thursday, Feb. 25
My company had an evening meeting today, so it worked out well to make today an off day.
Friday, Feb. 26
I lifted weights after work, but did not run. I decided to move my recovery run to Sunday instead.
Saturday, Feb. 27
I ran 11 miles for my long run today. The first two-thirds of the run were at easy pace and the final one-third was at marathon pace. I didn’t get a ton of sleep the night before. I’m sure being tired had something to do with my feeling sluggish at the end. I still managed to run 7:06, 6:54, 6:50 for the final 3 complete miles. This long run was 2 miles longer than my long run last Saturday. Next Saturday, I plan on running 13 miles for my long run. After that, my weekly long run will only increase by 1 mile each week until I hit 21 miles.
Sunday, Feb. 28
I ran 3 miles at recovery pace today. It was really windy, but sunny and warm. My calf muscles felt a bit sore. I think it had to do with the high mileage on my current shoes. (They are at 560 miles after today’s run.) Starting next week, I will break in my new pair of HOKA ONE ONE Clifton 2s. I am excited to try out the model upgrade.