Training log - Week ending 4/18/2021

This week was 57 miles of running, 1000 yards of swimming and 19 "miles" of pool-running -- training log is here.

First of six weeks of marathon training.  My weekly mileage is low this week, but that's not representative of my total workload - since I did my long run on Saturday, I took Sunday as my easy day (instead of Monday).  For the same reason, next week's mileage will likely be inflated.

I ran both workouts by effort - Tuesday's 800s were intended to be slightly slower so that I could do more while also keeping the recoveries pretty short.  They were a little slower than I intended, but it seemed that most people were a few seconds off of their planned paces.

Based on Saturday's workout, it looks like my marathon pace is about 7:00 flat right now.  Which is consistent with my half-marathon performance two weeks ago.   I'm hoping that will improve with a few weeks of marathon specific training. But not an awful place to be.  Certainly far better than where I was 6 months ago.

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night. 

Tuesday: 12 miles, including a track workout of 7x800 in 3:07, 3:09, 3:09, 3:10, 3:07, 3:07, 3:06, with recoveries between 2:17-2:20.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in evening.

Wednesday: 6.5 miles very easy on treadmill (9:39), streaming yoga, and then 5.5 miles very easy outside (8:59) plus drills and four strides.  Foam rolling at night.

Thursday: 3.5 miles very easy on treadmill (9:38), 5 "miles" of pool-running and streaming yoga. Foam rolling at night. 

Friday: 9 miles very easy outside (9:00) plus drills and four hill strides, followed by upper body weights/core and then 3 miles very easy on the treadmill (9:26). Followed with leg strengthwork and 500 yards recovery swimming. Foam rolling at night. 

Saturday: 17.5 miles, including a marathon pace workout of 4, 3, 2, 1, miles at marathon effort with 1 mile float in between. Split as:

4 miles in 28:01 (7:07/6:58/7:00/6:56) (mixed headwind/tailwind); 1 mile float in 7:56;

3 miles in 21:00 (6:54/7:02/7:04) (mixed headwind/tailwind); 1 mile float in 7:59;

2 miles in 13:46 (6:54/6:52) (tailwind); 1 mile float in 7:45;

1 mile in 6:50 (tailwind).

Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling in the afternoon. 

Sunday: 7.5 "miles" of pool-running and streaming yoga. Foam rolling in afternoon.