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Wk 11 Training - San Diego Marathon

Monday, April 28, 2014

MONDAY
Rest Day

TUESDAY
Strength Training

WEDNESDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x 1600 @ 9:09 (400m RI)
10 min cool down

ACTUAL
3 x 1 mile (400m RI) + wu, cd
Run Intervals: :60/:15 (1), :60/:20 (2-3)

Splits: 8:26 / 8:28 / 8:42

Notes: I ran this a lot faster than I should have, even after increasing the length of the walk break. I felt pretty good and very recovered since I hadn't done any cardio workouts since the long run on Sunday, just strength work.

THURSDAY
PLAN
Cross Train XT #1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 mi

ACTUAL
Strength Training
Sports Massage

Notes: The way the schedule worked out for the massage, there wasn't a good time before to do the spin workout and after the massage, I wanted to rest my legs to get the full benefit of the massage.

FRIDAY
Key Run Workout #2: Tempo Run
6 miles
1 mile easy
5 miles @ 9:57

ACTUAL
6 miles
Run Intervals: :30/:30 for the easy mile, mostly :30/:20 for the tempo miles.

Mile Splits: 10:34 / 9:36 / 9:50 / 9:48 / 9:44 / 9:43

Notes: This run was harder than I expected it to be. I think I was paying a price for Wednesday's fast mile repeats.

SATURDAY
Rest Day

SUNDAY
Rest Day

Notes: I deferred today's planned long run to Monday morning in hopes of better weather to let me run it outside.

MONDAY
Key Run Workout #3: Long Run
20 miles @ 11:22
(Start with easy running and gradually increase to long run pace.)

ACTUAL
20 miles
Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym)

Mile Splits: 11:39 / 11:46 / 11:21 / 10:53 / 10:58 / 11:08 / 11:15 / 11:19 / 11:18 / 11:14 / 11:09 / 11:12 / 11:13 / 11:30 / 11:06 / 11:04 / 11:01 / 11:15 / 11:09 / 11:03

Notes: My alarm went off at 5 am. I checked the temps and was disappointed to see that the promised mid 60's was actually 73. At least the humidity was low. I decided to run outside anyway and just see how long I lasted. At some point, I knew I would have to either slow down a lot or move the run inside to the gym track.

I managed to run 14 of the 20 miles outside before I lost most of my shade and the Texas sun started taking its toll. Since I had managed to stay on pace up until then, I decided to move into the gym rather than slow down for the last 6 miles. But I was definitely tired when I finished.

I ran the first 12 miles on my hilly 6 mile loop. I haven't done that for a while and was happy to see that I could still handle the hills, at least at this pace.
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