This week was the first 40-mile week in my Fargo Marathon training program. I will run at least 40 miles the next seven consecutive weeks, peaking at 60 miles three weeks before the big race.
I did five workouts this week but soon will be increasing that to six with only one day off.
Monday, Mar. 21
I ran an 11-mile tempo run, which is a run at or faster than marathon race pace. This was my first tempo run for Fargo training not completed on the treadmill. It was good to get on the road for this run, although it was chilly. I did an out-and-back and the “out” portion was basically straight into the wind. After the turn, my focus was on maintaining the same effort and letting the wind help me. I kept the pace fast, averaging 6:50 pace for the distance. Unfortunately my watch died at mile 7 so I don’t know exactly what my splits were or if I ran a negative split on the way back.
Tuesday, Mar. 22
I ran a 3-mile recovery run on the treadmill after lifting weights.
Wednesday, Mar. 23
I ran a speed workout today: 3x 1.5 miles at 9.5 mph (6:18 pace) with 0.5-mile recovery between hard efforts. I really like doing my speed work on the treadmill but I’m looking forward to getting back on the track once the weather gets warmer.
Thursday, Mar. 24
I ran a 4-mile recovery run on the treadmill after lifting weights.
Friday, Mar. 25
Today was an off day. Megan and I had a long weekend for Easter so we headed up to Grand Forks. We found out that my brother and sister-in-law had their baby today, Gavin. I’m very excited to meet him!
Saturday, Mar. 26
I ran 16 miles this week for my long run (1 mile longer than last week). I woke up at 7:30 and the temperature was a chilly 19 degrees with a “feels like” temperature of 10. Needless to say, I decided that was too cold, so I hit snooze and went back to bed for a couple more hours. I ended up going for my run at 11 a.m. when the temperature reached 30 degrees. The first 2/3 of the run I went easy (about 7:50 pace) and the last 1/3 was at marathon race pace. Splits were actually a bit faster: 7:04, 6:49, 6:46, 6:49, 6:43.
This long run was a great trial run for the Fargo Marathon for several reasons. 1) I ran in North Dakota (right along the MN/ND boarder). 2) I ran pretty much the entire distance in solitude, which is good because I anticipate the Fargo Marathon having long stretches where I’m not running with other people and there are no spectators in sight. I saw maybe ten people the whole time, and most of them said a polite “hello” or waved. I would expect nothing less from the warm people of North Dakota. 3) I ran in cold conditions. I expect the race day conditions to be 40-50 degrees. Not super cold, but also not warm.
Sunday, Mar. 27
Today was an off day. Happy Easter!