San Diego RnR Marathon Training Update (Week 4 of 6)

This week’s training went better than last week.  Only two more weeks before the marathon.  I am starting to get a little more excited about it since it will be my first Rock and Roll Marathon and they seem like a lot of fun with bands playing every mile.  Also, it is in the beautiful city of San Diego as well as a new course so how can you not be jazzed about that.

Haven’t started tapering yet.  I’ll begin reducing the mileage this week.  As I mentioned last week, I’m still just going through the motions with no real focus or goals. If I had to assess where I’m at, I would say I’m probably in 3:20 ~ 3:30 marathon shape.  My longest run since last month’s Boston Marathon was only 17 miles, which I did last week, so it will be interesting to see if that will be a factor on my finishing time.

I started to alternate two different shoes this week.  For my speed work on Tuesdays and Thursdays, I plan to run in Nike Frees.  For my Sunday long run I plan to run in my Newton Gravity shoes.  I am noticing that the shoes seem to work different parts of my lower legs, which I’m not sure will be helpful or harmful, so we’ll have to wait and see.

Report Card

sdrnr-grade-wk4I ran 32 miles and cycled on the bike trainer for 3.25 hours.  I ran three times this week –  intervals on Tuesday, tempo on Thursday, and long run on Sunday.  Missed my target pace on the intervals, but had a solid tempo run and decent long run.  Did much better with my diet this week, and my weight seem to now be going back down.  Slept well all week, usually a solid 7 to 8 hours of sleep each night.  I got my planned time in on the bike trainer, did three core training sessions and some upper body strength training.  Stretched about day for 10 minutes.  Stress was low.  No major injuries.  Pain in my left heal (plantar fasciitis) is getting a little better, but now it seems like I’m experiencing a little shin splint pain.  I think after this marathon, I may not run for two full week.  Overall, I’d give myself B this week.

Running Recap (32 miles)

Monday – 15 minutes core, 45 minutes Bike Trainer

Tuesday – Intervals (8 x 800s w/1:30 rest jog between intervals – 3:11, 3:19, 3:15, 3:12, 3:16, 3:05, 3:09 and 3:09)

Wednesday – 15 minutes core, 45 minutes Bike Trainer, 10 minutes strength

Thursday – Tempo (2 mile warm-up, 5 miles @ tempo pace 6:22 ~ 6:47/mile)

Friday – 15 minutes core, 45 minutes Bike Trainer

Saturday – Long Run, 15 miles (7:39/mile pace)

Sunday – 5 minutes strength, 60 minutes Bike Trainer

Training Plan


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