Marathon Training Log: Week 7

Week 7 Mileage: 74.8 miles

Weekly Summary
Monday, Feb 13, 2017 thru Sunday, Feb 19, 2017

Day	Miles	Pace	Description	Link
Tue	11.0	7:13	11 w/ 5 tempo (6:34, 6:31, 6:29, 6:28, 6:13)	strava
Wed	15.1	7:35	MLR	strava
Thu	5.9	8:32	Recovery miles	strava
Fri	13.0	7:30	MLR	strava
Sat	8.8	8:05	Easy 8 + 10 strides	strava
Sun	21.0	7:56	SLR	strava
	74.8	7:45

Monday 2/13
Workout: Rest day
Notes: Weekly weigh-in: 173.2 (-4.2 this cycle)

Tuesday 2/14
Workout: 11 miles with 5 tempo
Notes: Cool. No wind! 4 mile warm up, 5 tempo (6:34, 6:31, 6:29, 6:28, 6:13), 2 cool down. Felt pretty strong through tempo, let myself open up a bit the last half mile or so. Great workout. Started little faster than half marathon pace, then tried to more towards 15K/10 mile race pace. This is one of those workouts that will get me to 1:25 I think.

Wednesday 2/15
Workout: 15 mile medium long run
Notes: Cool. Light breeze. This was one of those, I'm not sure how I'm feeling the day after a tempo, let's just go out easy and pick it up if I feel good. Felt pretty good. All splits: 8:42, 8:07, 7:51, 7:48, 7:42, 7:44, 7:34, 7:31, 7:21, 7:07, 7:07, 7:07, 6:56, 7:44, 7:30. Surprised how good I felt. Had to prevent myself from going to hard. Overall, 7:35 over 15.13 miles, 1:54:49 on my feet.

Thursday 2/16
Workout: 5.8 recovery miles
Notes: Cold, windy. Very easy recovery miles. Legs definitely felt fatigued today.

Friday 2/17
Workout: 13 mile medium long run
Notes: Cold. Last day of winter? 4 easy then 9 aerobic (7:32, 7:28, 7:22, 7:16, 7:12, 7:11, 7:11, 7:15, 7:11). Tried to stay loose and run no faster than a comfortable pace. Some days that's a lot slower, somedays it's a bit faster. Lately, been getting closer and closer to 7:10 - 7:15 as opposed to 7:30 - 7:35 a few months ago.

Saturday 2/18
Workout: 8 recovery miles + 10 strides
Notes: Warm. Easy 8 miles plus 10 strides

Sunday 2/19
Workout: 21 mile long run
Notes: Warm. 60's in Feb. Tough miles. Didn't have my A game. Planned to do MP miles from 13 - 19, but just didn't have it. Probably wasn't the best idea to have a fair amount of beers the night before, also not really having a proper dinner. Many variables contributing. But I think a non-progression long run is OK from time to time. Still quality miles with 2:47 on my feet. Took water and clif shot blocks to practice nutrition/hydration. No issues there. Also, focused on my recovery after the run - instead of turning into a couch potato for the afternoon, walked 2 miles to lunch which definitely helped.