Marathon Training Log: Week 8

Week 8 summary: 75.2 miles

Weekly Summary
Monday, Feb 20, 2017 thru Sunday, Feb 26, 2017

Day	Miles	Pace	Description	Link
Mon	5.8	8:30	Recovery miles	strava
Mon	4.0	8:14	Double the recovery, double the fun	strava
Tue	9.0	7:33	9 steady	strava
Wed	14.0	7:16	MLR w/ 8 @ MP	strava
Thu	7.0	8:40	Recovery miles	strava
Fri	11.0	7:42	MLR	strava
Sat	7.1	8:17	Club Challenge shakeout	strava
Sun	2.6	9:10	Morning Run	strava
Sun	0.5	9:14	Morning Run	strava
Sun	10.0	6:39	RRCA Club Challenge	strava
Sun	4.0	9:01	Recovery miles	strava
	75.0	7:51

Mon 2/20/17
Workout: 5.8 miles AM; 4.0 miles PM
Notes: morning weight-in: 173.2 / Easy recovery miles AM. Easy recovery miles PM. First double since college

Tue 2/21/17
Workout: 9 miles aerobic
Notes: Cooler. 2 warmup, 7 aerobic/steady (7:27, 7:24, 7:25, 7:23, 7:24, 7:32, 7:26). Wanted to be between 7:30 and 7:40, but ended up going a bit faster. Eyeing tomorrow's MLR for some MP work, so didn't want to over extend myself. Felt like I was working, but controlled.

Wed 2/22/17
Workout: 14 mile medium long run with 8 at marathon pace
Notes: Cool. Light winds. Knew I wanted to get in 6 - 8 miles at marathon pace since this would be the only workout before a 10 mile race on Sunday. Felt pretty good warming up and was able to get going pretty quickly so opted to go with 8. 3 mile warmup (8:40, 8:06, 7:46) then 1 bridge mile (usually first half at warmup effort, then last half building towards the next miles pace), then 8 at (near) MP (6:52, 6:55, 6:46, 6:49, 6:43, 6:48, 6:48, 6:55), then 2 cool down. MP ended up being a bit faster (6:49 avg), but I felt controlled and moderately comfortable; except for the pit stop after the 7th MP due to GI issues (sorry, TMI). Overall, great workout.

Thu 2/23/17
Workout: 7 miles recovery
Notes: Warm. Humid! IN FEBRUARY. Easy recovery miles. 8:40 avg. Felt great.

Fri 2/24/17
Workout: 11 mile medium long run
Notes: Warm. Humid. Comfortable MP + 10% after 3 warmup miles

Sat 2/25/17
Workout: 7 miles recovery
Notes: Warm. Easy recovery miles. Race tomorrow

Sun 2/26/17
Workout: 10 mile road race + 7 mile warmup/cool down
Notes: Cold. Windy. Miserable outside. 1:06:43 for 10 miles on a tough course (I'm not really training for hills since Eugene is flat, maybe that's a mistake?). Attacked hills for the first 6+ miles, but they got to me eventually. I think I'm currently in 1:04 10 mile shape, so I'm not going to dwell on this one too long.