This week, I ran 56 miles with a long run of 20 miles. My body is getting used to the high mileage and I’m feeling stronger every week.
You might think the opposite would happen—that the body would get run down from more miles and higher intensity—but I have learned that it finds ways to adapt. That’s the benefit of gradual increase in mileage. Sure, you burn yourself out some days, but you get stronger from it. When I finish a hard workout, I try not to focus on the temporary pain I may be experiencing. Rather, I try to think long term and focus on the gains I have just made in my fitness.
I hit a rather interesting milestone this week. I surpassed 4,000 miles since I started keeping track in January 2013! Being the nerd that I am, I ran some numbers regarding the 4,000 mile achievement:
- 1,205 days passed from Jan. 1, 2013, the day I started keeping track of my mileage in a log, to Apr. 20, 2016, the day I surpassed 4,000 miles.
- In that time, I went on 603 runs for a grand total of 4,007 miles.
- Average distance per day (counting all days) = 3.3 miles.
- Average distance per workout = 6.6 miles.
With that, here’s how week 10 of my Fargo Marathon training went:
Monday, Apr. 18
I ran a tempo run, which is my traditional Monday workout. I ran 13 miles on Lakefront Trail. The weather was very nice and I absolutely crushed this workout. Although I did not necessarily want to go this fast, I averaged 6:46 pace, about 10 seconds per mile faster than I wanted to. I felt relaxed and strong, so I just decided to go for it.
Tuesday, Apr. 19
I ran a 4-mile recovery run at 8:35 pace after lifting weights.
Wednesday, Apr. 20
I ran 6x 1 mile repeats on the treadmill for my speed work this week. Speed was 9.5 mph (6:18 pace) with 0.3 miles of active recovery between hard efforts. Compared to last week’s speed work, I did one more mile repeat and 0.1 mile less recovery between each repeat while maintaining the same speed. As I mentioned in the opening, today I surpassed 4,000 miles since I started keeping track in January 2013. This milestone feels like a big deal and I was pretty pumped about it!
Thursday, Apr. 21
I lifted weights at the gym and then ran 5 miles around the neighborhood. It was a decent day, so I decided to take my recovery run outside.
Friday, Apr. 22
Today was my only off day this week. Megan and I headed downtown after work for our first Avett Brothers show at the Chicago Theatre. We both really enjoyed the show! That venue is unlike any other.
Saturday, Apr. 23
I ran 20 miles for my long run this week. The first 14 miles (two-thirds) I ran at an easier pace, about 7:40. Then I cranked the effort up to marathon race pace for the final 6 miles. My final 6 mile splits were 7:02, 6:54, 6:57, 6:59, 6:56 and 6:41. Last week on my long run, I struggled with a sore lower back in the final miles of the 19-mile run. My back felt much better this week. I mostly tried to focus leading with my hips and running tall. Posture is key to success. I need to actively remind myself to stay tall and relaxed. I only have one long run left before my taper begins. It’s sort of crazy to think I’m already at this point in my training.
Sunday, Apr. 24
I finished out the week with a 6-mile recovery run, down to Wrigley Field and back, bringing my total for the week to 56 miles. The weather was very nice today. Next week is my peak mileage week. I will run 60 miles. We are also traveling next weekend, so it should be interesting how I’m going to get all the miles in.