Marathon Training - Weeks 15 & 16 Recap

Here ya go...

Week 15 Recap

Total Mileage:  29.7 miles

Workouts:

• Two bicycle trainer sessions
• Two-mile tempo run
• 6:21/mile average pace
• 21.5-mile endurance run
• 7:48/mile average pace
• 6.2-mile/10K tune-up race
• 41:04 finish time; 6:37/mile average pace

I felt good overall about Week 15, although I would have liked a bit more volume.  I had both a long endurance run and a 10K race lined up, however, so in the end things worked out well.  I was very happy with how I felt during the 21.5-mile run even though I had to cut it a half-mile short due to time.

One thing I am confident made that run so successful was a bit of a nutrition experiment I tried.  I often take a caffeine-based sports supplement before some of my runs, but this time I waited until about 2/3 through this run before taking some caffeine in the form of one of the small shots that are so popular nowadays, such as 5 Hour Energy.

I felt very strong during the final several miles of my run, particularly when it came to mental focus.  This was quite a relief, as you might guess, particularly since the final stretch of my previous 20-mile run was not exactly pleasant.

I'll experiment with another energy shot one more time prior to race day.  Assuming I still have no stomach/digestion issues it may be worth doing come race day, too.

As for the 10K, I was pleased because I not only set a new personal record but I also won the 10K itself!  It's the first time I've ever had a podium finish, let alone won a race, so I was very excited. I'll be the first to admit there are definitely better 10K runners out there but I nevertheless had a good day. Just as important, it was a great confidence boost to gauge my overall fitness, including for my marathon.

I ran the Jeff Taylor Run for SAFE, which was my first time at the event.  The course is very flat and fast, plus it's for a great cause, as I mentioned in my earlier blog post.  I can say for sure I'll be back as years go by.

Week 16 Recap

Total Mileage:  34 miles

Workouts:

• Bicycle trainer session
• Four miles of intervals
• 2 x 2-miles (6:31/mile average pace)
• Six-mile race pace run
• 6:56/mile average pace
• Six-mile maintenance run
• 7:30/mile average pace
• Eighteen-mile endurance run
• 7:41/mile average pace

I was not entirely happy with Week 16, mainly the speed sessions.  The race pace run in particular was disappointing.  Not only was I seven seconds slow per mile, but I was supposed to run 10 miles as opposed to six.  I have no one to blame but myself, though, as the combination of running in warm, windy weather too close to an appointment caused me to have both a physically demanding and shortened run.  In some ways I was pleased with my mental toughness to try and push through the steady wind, but my pace just didn't get to where I needed it to be.

I also had to chop my long endurance run short by a couple miles.  I wanted at least 20 miles, if not 22.  The good news is I was very pleased with my overall pace.  I felt strong the whole way and could have continued running while increasing speed.  Race day is just a couple weeks away, though, so the few miles I didn't run won't necessarily make or break me at this point.  Getting another 20+ miles in a single run would have been more of a confidence-builder at this point.

And speaking of race day, the bulk of my training is already over!  Week 17 still has a couple challenging runs lined up, namely the usual interval and race pace sessions.  After that it's time to start tapering!