Marathon Training Log: Week 15

Week 15: 80.8 miles
Cumulative for cycle:  1,035.2 (69 mpw avg; 73.6 mpw avg last 9 weeks)

Weekly Summary
Monday, Apr 10, 2017 thru Sunday, Apr 16, 2017

Day	Miles	Pace	Description	Link
Mon	6.0	8:37	AM recovery miles	strava
Mon	4.0	8:36	PM recovery miles	strava
Tue	8.0	7:52	Lincoln loop steady	strava
Wed	3.8	7:58	Warm up to EPP	strava
Wed	4.8	6:27	5 x 1200 (4:25 avg) w 400 jog	strava
Wed	4.4	8:33	Cool down EPP to home	strava
Thu	15.1	7:29	MLR	strava
Fri	8.6	7:57	Michigan miles - easy 8 + strides	strava
Sat	6.1	8:17	Easy miles	strava
Sun	20.0	7:49	SLR FF - taper time!!	strava
	80.8	7:53

Mon 4/10/17
Workout: AM: 6 recovery miles PM: 4 recovery miles
Notes: morning weigh-in: 171.0 / AM easy recovery miles. Very slow. Legs were fatigued, but not sore.  PM: more easy recovery miles.

Tue 4/11/17
Workout: 8 miles aerobic
Notes: warm. Not humid. Took 3 miles or so to get the legs going - settled in 7:30 - 7:45 for last 5 miles. Big intervals tomorrow.

Wed 4/12/17
Workout: 5 x 1200 @5k w 400 jog; 13 miles total
Notes: warm. Some humidity. Warm up to east potomac park. Didn't feel like doing these intervals on the track, so EPP it was. Goal was to hit 4:25 which is around 5:52 pace. The plan actually called for 6 1200s, but seeing that I only managed 5000 meters of work last week, I didn't think it would be smart to jump up to 7200. Splits: 4:22, 4:26, 4:24, 4:27, 4:24. All jogs were between 2:05 and 2:12. This was tough. Probably one of the toughest intervals I've done since college.

Thu 4/13/17
Workout: 15 mile medium long run
Notes: cool. No humidity. Perfect morning. 15 mile medium long run. Legs felt pretty good after yesterday's interval session. Got going pretty quickly. 3 warmup then 7:52, 7:38, 7:35, 7:17, 7:12, 7:04, 6:46, 7:09, 7:06, 7:00, 7:21, 7:31. Tried to keep it a controlled effort, but after the 6:46 mile, I slowed things down some. Was super thirsty towards the end, but not too tired. Legs still feel good. Couple recovery days ahead then last 20 miler on Sunday. 24 days!

Fri 4/14/17
Workout: 8 miles + 8 strides
Notes: Drove up to Michigan last night for easter weekend. Got in really late. Legs don't do so well sitting in the car for long periods anymore. Legs felt decent for the run, but tried to keep it easy. Strong headwind on the back half wasn't fun. Strides felt pretty good.

Sat 4/15/17
Workout: 6 easy
Notes: Warm. Humid. Easy miles.

Sun 4/16/17
Workout: 20 mile long run; 5th of 5 20+ milers this cycle
Notes: Warm. Moderate humidity. Legs felt good going into today, but took awhile to feel comfortable out there. Few large puddles and mud slowed things down a bit. This paved trail also always seems to beat up my legs even though it's nothing challenging. Pace was a slow progression. Splits (8:54, 8:28, 8:41, 8:21, 8:13, 8:10, 8:10, 7:57, 7:54, 7:44, 7:41, 7:44, 7:36, 7:34, 7:42, 7:28, 7:00, 6:48, 6:46, 7:36). Chose to take the tail wind out and a strong 20 mph head wind back. Now it's taper time!