I finished week 3 of my marathon training yesterday. It was the second full week of being in training and things are progressing pretty good. I am doing a lot more running naturally and I also spend some time to analyze the data that I gather – be it through GPS tracking or when I keep a closer eye on what I eat before heading out for a run. Running a marathon is definitely a project and I am working hard to make sure that it will be successful.
Here is the hard data for the week.
As you can see, I ran almost 40 miles. On top of that I had 3 days of double-workouts and on Monday (Labor Day Holiday) I did a tempo run of over 9 miles. On Friday after my morning workout my legs felt pretty tired and I keep a second workout optional on Fridays. In preparation for my Saturday long run I did only one workout on Friday.
Overall my speeds or pace per mile is better than I expected – much better actually. On the other side, the Saturday run at those higher speeds showed me that I am not able to fully sustain those speeds if I would go even longer. Read my re-cap for the long run here.
Average Pace 9 Mile Tempo Run: 9.06 minutes/mile
Average Pace 14 Mile Long Run: 9.36 minutes/mile
I also modified my workout schedule again. It is definitely a living document and changes are happening based on information that becomes available to me (through reading as an example) or based on data from my runs. I know I am pushing a bit hard by doing double-workouts on many days + maintaining a normal marathon training schedule + running faster speeds and kind of being able to maintain the speeds. I do not like the part how my legs felt after this week’s long run and that’s where I need to caution myself. The good thing is that I still have a lot of time until November 17.
My current goal time is 10 minutes for the mile (average), but with some significant faster speeds on the books already, I am wondering if I can revise the original goal?! My fitness level will increase over the next 2 months, but having run 14 miles at higher speeds and my legs feeling pretty fatigued I am not sure yet. 14 miles is not 26.2 miles. So, I will caution myself. I have to get more long runs in to be able to dial in better and to determine a valid goal.
I am planning a 20 mile long run for next Saturday and I will work harder on running at a slower pace compared to the 14 mile run last Saturday. I will try to dial in at around 10 minutes per mile, maybe even 10.15 per mile. The goal is distance and not speed. And as I am kind of following the Hanson’s Marathon Method the long run should not tire me out that I would miss other workouts.
Running related books I am reading right now:
Racing Weight (my review)