I've completed my base-building phase. I've completed my strength building phase. Now sh*t's getting real. I've just completed my first 50+ mile week for the Chicago Marathon. I'm now embarking on my marathon-specific training which means fast finishes at the end of long runs when I'm tired or starting slow and building speed in workouts. This is a weakness of mine and I'm looking forward to improving.
Week 11 (July 10-16)
Monday: 6 miles easy (6.2 miles, 9:21/mi) Jasyoga: 5-min Hamstring Reset +core
Tuesday: 6 miles easy (6.0 miles, 9:29/mi).
Wednesday: 2 miles warm-up, 2 x 1 mile @8:15-8:20/mi, 2 x 800m in 4:00 min, 2 x 1 mile @8:05-8:10/mi. 2 minute recovery between each rep. Rep times: 8:16, 8:14, 3:55, 3:53, 7:50, 7:45. I loved this workout. It was tough, it was hard but I pushed through and hit my paces. (9.2 miles, 8:48/mi).
Thursday: OFF. Jasyoga: 5-min Hamstring Reset
Friday: 8 miles easy (8.0 miles, 9:30/mi). 30 minute Tabata class pre-run and Jasyoga: Power Your Push Off.
Saturday: 5 miles easy (5.2 miles, 8:56/mi). Paul ran the first two miles with me. :) Jasyoga: Flexible Running Hamstrings
Sunday: 18 mile long run (18.0 miles, 9:54). Oh boy, was this a slog. It was 73F when we started at 5:30 am. I also probably started the run dehydrated because of drinking beer and not water the night before. My running group and I have had previous discussions. 2 beers the night before a long run = okay. 3 beers the night before a long run = not okay. I will now add this: 3 beers before a long HOT run = super not okay.
Total Weekly Miles: 52.6 miles (8 hours 16 minutes)
2017 Miles: 752 miles
I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :)