Marathon Training Log: Week 3

Week 3 mileage: 63.1
Current marathon pace: 6:55 (3:01 marathon)

Weekly Summary
Monday, Jan 16, 2017 thru Sunday, Jan 22, 2017

Day	Miles	Pace	Description	Link
Tue	11.0	8:14	MLR - easy	strava
Wed	14.0	7:36	MLR FF w/ 2 mi cd	strava
Thu	6.1	8:29	Recovery miles	strava
Fri	10.1	7:21	Asheville trails w/ 5 tempo	strava
Sat	5.9	9:02	Asheville trails - recovery miles	strava
Sun	16.0	7:50	SLR	strava
	63.1	7:57

Mon 1/16/17
Workout: Rest day
Notes: Felt slightly fatigued after a second straight week of 60+ miles. Really looked forward to this rest day.

Tue 1/17/17
Workout: 11 mile MLR
Notes: Seasonable. Rocking new tights! Easy miles. 1 mile into east Potomac park, was told to turn around by park police. Didn't realize random yellow tape at entrance was "do not cross"??? Inauguration messing up all the running routes. Moved the tempo run originally scheduled for today to Friday as legs were still tired from the SLR FF.

Wed 1/18/17
Workout: 14 mile MLR FF
Notes: Warm. Foggy. Dodging barriers then mt vernon trail south out and back. Need head lamp! First 4 easy, then 4 @ MP + 10% (7:41, 7:40, 7:32, 7:23), 3 @ MP (6:47, 6:52, 6:52), 1 mile fast (6:14), 2 mile cool down.

Thu 1/19/17
Workout: 6.1 recovery miles
Notes: Got miles in before driving down to Asheville for a long weekend. National mall loop. Inauguration craziness. Tourists touristing.

Fri 1/20/17
Workout: 10 miles with 5 tempo
Notes: Warm in Asheville, mid 60's. French broad creek trail - paved. 4 easy, 5 tempo (6:42, 6:42, 6:46, 6:40, 6:32), 1 cool down. Difficult tempo - didn't feel my best. Slower miles than I wanted. Took a 60 second rest after 3.7 miles. May need more than 1 day recovery between workouts.

Sat 1/21/17
Workout: 5.8 recovery miles
Notes: Cool. Rainy. Still in asheville - Warren Wilson College trail - not paved; relatively flat. Easy trails miles. Really cool bamboo forest on the trail.

Sun 1/22/17
Workout: 16 mile SLR
Notes: I dreaded this one all week because it was either do the miles really early or late due to travel day. Decided to do it back in DC. Drove 8 hours home then immediately headed outside to get run in before Patriots game. Cold & rainy. Legs were tired from past week of mileage plus hiking in Asheville. Decided not to incorporate MP paces today. Did 8 easy then 8 aerobic (7:34, 7:30, 7:26, 7:28, 7:26, 7:25, 7:46, 7:27).