Marathon Training Log: Week 1

Week 1 Mileage: 60.0
Current goal marathon pace: 6:55 (3:01 marathon)


Monday 1/2/17
Workout: Rest day.
Notes: Rest days with the Pfitz 18/70 plan are set for Mondays, which will be a shift from the past cycle of having Friday as the rest day.  Built up a solid base over the past few months, reaching 66 miles per week a few weeks ago. Have noticed an incredible difference in my fitness by logging 7 weeks with 50+ miles (comparably had only two weeks of 50+ miles in the marathon cycle last Fall). Was able to complete my first long run fast finish a few weeks ago, providing a big confidence booster. Starting out with a 6:55 goal marathon pace, which is in line with my most recent 39:25 10K.

Tuesday 1/3/17
Workout: 9 miles w/ 4 @ tempo
Notes: Rainy. Cold. Got in from Michigan late last night. Felt sluggish. Think the progressive run I did this past Sunday had a lingering effect, couldn’t get under 6:40 for tempo part. No pain in knee, but a still little discomfort.

Wednesday 1/4/17
Workout: 12 mile medium long run (MLR)
Notes: Warm. Foggy. Mt Vernon Trail north out and back. Pfitz advises not to run MLRs the day after a tempo workout as a fast finish (FF); so tried to ease off pace and not push it. Legs felt tired. No real knee discomfort. Typically, MLRs will be divided into thirds. First third @ MP + 20%, next third @ MP + 10%, last third @ MP.

Thursday 1/5/17
Workout: 6 recovery miles
Notes: Cold. Windy. Always seems to be a struggle to get comfortable doing recovery miles. Uneventful. Glimpse of a beautiful sunrise over the Capital. Feeling refreshed.

Friday 1/6/17
Workout: 10 aerobic (w/ 6 @ MP)
Notes: Cold. Breezy. 2 mile warm up followed by 6 miles at goal marathon pace (6:56-6:58), 2 mile cool down. Pretty relaxed first 5 of GMP, last mile was a little more of an effort. Overall felt great.

Saturday 1/7/17
Workout: 6 recovery miles
Notes: Snowy. Cold. First snow of the winter. Snow seemed to blow into me no matter which direction I faced. Overall relaxed, easy miles.

Sunday 1/8/17
Workout: 17 mile Sunday long run (SLR) FF
Notes: Brutally cold and windy. Coldest of the year. Did this SLR on the Mt Vernon trail heading toward Alexandria. Out and back. 1st 6 @ MP + 20%, next 6 @ MP + 10%, 4 @ MP (avg 6:56), last mile easy. Overall, run was great. Felt strong during MP, except right when I started picking it up for first mile @ MP, probably had a 20 mph headwind for quarter mile at the end of the trail.