Marathon Training Log: Week 12

Week 12 Summary: 72.4 miles

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

Day	Miles	Pace	Description	Link
Mon	5.7	8:08	Recovery miles	strava
Tue	9.0	7:24	Steady miles	strava
Wed	13.1	7:15	MLR w/ 20 min tempo	strava
Thu	5.8	8:22	AM Recovery miles	strava
Thu	4.0	8:10	PM recovery miles	strava
Fri	3.0	8:04	Warmup	strava
Fri	4.3	6:22	FMT - 6 x 800 w 400 jog	strava
Fri	1.7	8:17	Cool down	strava
Sat	5.8	8:16	Easy post hike miles	strava
Sun	20.0	7:40	SLR w 4 @ MP	strava
	72.4	7:42

Mon 3/20/17
Workout: AM: rest PM: 5.7 recovery miles
Notes: morning weigh-in: 170.6 / Evening recovery miles. Felt pretty decent after the half yesterday.

Tue 3/21/17
Workout: 9 aerobic miles
Notes: Steady miles. Still feeling good post-race.

Wed 3/22/17
Workout: 13 mile medium long run
Notes: Chilly. WINDY. Cut back week last week has seemed to do wonders, despite racing the half on Sunday. Really feeling strong. Just went by feel this run and ended up doing a 20 minute tempo in the middle with a pretty solid run overall (8:32, 8:03, 7:47, 7:33, 7:34, 7:15, 6:50, 6:31, 6:29, 6:28, 7:04, 7:21, 7:05). All said, 13.1 total (always gotta add in that 0.1 to make it a half) in 1:35:15.

Thu 3/23/17
Workout: AM: 5.8 recovery miles PM: 4.0 recovery miles
Notes: Mid-week double. Easy recovery miles

Fri 3/24/17
Workout: 6 x 800 w 400 jog, 9 miles total
Notes: still cold. Spring weather finally for good tmrw? 800s on tap today. 3 mi warm up. 6 x 800 w 400 jog (3:00, 2:58, 2:57, 2:56, 2:56, 2:49) jogs about 1:55 each, so sub 8 min pace. First 800s this year - suppose to be at 5k pace; wanted to get 1-2 sec faster each rep. Headwind on home straightaway wasn't fun. Felt pretty strong, opened up a bit last one.

Sat 3/25/17
Workout: Hike AM, Midday 5.8 recovery miles
Notes: Morning hike with wife and dog to Billy Goat Sec B & C followed by easy recovery miles

Sun 3/26/17
Workout: 20 mile long run w/ 4 @ MP
Notes: Originally wasn't going to incorporate a fast finish or any MP miles and just use this run for time on feet and another 20, but felt good and loose after the first 12 miles, so decided to do 4 @ MP from mile 13 - 16. Last 4 easy.