Monday, April 04, 2011

Week 13

Three big weeks in a row are complete, with an average weekly mileage of over 60 miles and culminating with a "training run" marathon good enough for a 12:50 PR. Needless to say I am very pleased and also ready for this recovery week. After that, I have three more big weeks and then it's already taper time. Wow!!!

Monday - rest

I had a much-anticipated (as always) physio appointment in the morning, which was the perfect way to start my week. For the remainder of this training cycle, I will be going weekly to keep these muscles happy.

Tuesday - 24K (2 runs) with 4 x 2000 "marathon tempo"

This week it was time to start breaking in a new pair of shoes with almost 500 miles on my last pair. I was a little nervous because Saucony released a new model of my beloved Progrid Stabil CS (I've been through 7 or 8 pairs), but it turns out I had nothing to worry about. They were super comfortable and a bit lighter - my feet are happy!

I headed out for a run at lunch to start my miles for the day. Felt great and just ran at a comfortable pace.

9.0KM (5.6mi) - 48:17 - 5:22/KM (8:38/mi)

After work hubs and I headed to the park together for our respective second runs for "Twosday." It was a beautiful night with plenty of daylight left and a mild temp, though windy as per the norm these days.

We parted ways after a warm-up together and I set off for my "marathon tempo" (~10s faster than MRP) intervals. My goal was to stay in the low 5:00s (per KM) but keep it comfortable for 4 x 2000 (500 recovery).

5:03, 5:00
5:00, 5:00
4:59, 5:01
5:01, 5:01

It doesn't get much more consistent than that! Average interval pace = 5:01/KM (8:04/mi). It blows my mind how comfortable this pace has become over the past few months.

15.0KM (9.3mi) - 1:19:28 - 5:18/KM (8:32/mi)

Wednesday - 14K general

Since Tuesday's workout had been on the easy side, I didn't need to run a true recovery pace on Wednesday, but I didn't have to push it either. This was one of those "just run" runs that seem to be few and far between during marathon training. I met up with my buddies for our usual Wednesday night run club and chatted away. We started nice and slow and I found myself picking it up with some faster runners once we got going.

15.4KM (9.6mi) - 1:31:32 - 5:57/KM (9:34/mi)

Thursday - 10K easy

I definitely wanted to keep things on the easy side with Saturday approaching. I was also able to cut down on the mileage ever so slightly, since Wednesday night's run had been a bit long. I ran in a very light rain over lunch and constantly reeled myself in, wrapping up March with 385.4 KM (239.5mi).

8.4 KM (5.2mi) - 48:11 - 5:44/KM (9:14/mi)

Friday - 6K recovery

I went for a super slow run before hitting the road for Michigan. I didn't post it on DailyMile or Facebook because I didn't want to arouse any suspicion, especially since I had skipped my usual Thursday speed work. I felt like I was just shuffling on, but I knew my legs would thank me for it the next day.

5.0KM (3.1mi) - 32:27 - 6:29/KM (10:27/mi)

Saturday - Martian Marathon (second half at goal MRP)

42.2KM (26.2mi) - 3:46:06 - 5:21/KM (8:37/mi)

Sunday - rest or recovery run

I had no idea if I would be up for it since I've never run the day after a marathon before, hence the option for a rest day. It turns out that I felt great in the morning so hubs and I headed out together before hitting the road home. We kept it slow and short, just enough to shake out the legs a bit. This run confirms that I did not overdo it on Saturday, despite running so much faster than anticipated.

4.0KM (2.5mi) - 24:09 - 6:02/KM (9:43/mi)

Total Week 13 Mileage - 99 KM (61.5mi)
Total time: 9:10:10
Average pace: 5:33/KM (8:57/mi)

6 weeks til Mississauga Marathon 


fancy nancy said...

Way to go girl!!!! You had an awesome week capped off with a great "training" marathon! You are such a rockstar to be able to use a marathon as a training run!!!

I broke away from my Sacouny sneakers yesterday...jury is still out. I got Mizunos....still not sold but we'll see!

Teamarcia said...

Consistently stellar my dear! Holy cow look at that 'training run' marathon time! Awesomeness!

Beth said...

What an awesome week! I still can't believe you PR'd so big in a marathon that you didn't even taper for. BQ for sure on your "real" marathon!!

{will run for margaritas} said...

Sounds like an awesome week of running/training. Great job at the marathon - you killed it!

Jen Feeny said...

You went for a recovery run yesterday?!?!? You are a machine! I can not wait, CAN NOT WAIT, to see what you do at Mississauaga!!!!

Emily said...

so bad ass. who crushes their pr like that on a training run? you do, that's who.


Another killer week! Congrats!

Laura said...

...there are no words...I so wish I could be in Mississauga cheering you are going to rock it.

Denise said...

it's all coming together! very positive sign that you were able to do an easy recovery run the next day and felt so good. this is so exciting!

J said...

You are so consistent with your paces! That is awesome! Keep up the good work and congrats again on the amazing PR!!

Jess said...

Very impressive!

Vanessa @ Gourmet Runner said...

Ok, a "training marathon" and then a run the day after confirms how awesome you are! What an inspiring week :)

runnergirl training said...


Emz said...

freaking awesome mileage!!

awesome job woman!

Unknown said...

You are amazing!

Gotta Run..... said...

Just read your race report on your "secret" marathon... ARE YOU KIDDING ME. YOU are doing amazing!!!!!!!!!!

So excited for you. A lot of miles and work went into this and it is all paying off.

Char said...

You are a machine! I can't imagine running the day after a marathon.

Shellyrm ~ just a country runner said...

A am a Sacouny loyalist. They have yet to steer me wrong.

I am sooo jealous of your training. You never cease to amazing me with your continued improvement. love love love that effortless feeling...I need some of that!

Anonymous said...

as always, very impressive! keep up the great work and u will kick mississauga's butt!

ps. i stil have not sent u your price for winning the race, but i will this week!

Amy said...

Wow, Marlene! Congrats on a great week!

Amy said...

Wow, Marlene! Congrats on a great week!

RunToTheFinish said...

do you think the fact that you didn't really taper made any difference in your race?? I'm beginning to think it slows me down when I taper much

Anonymous said...

Another amazing week Marlene! :) You are a running rockstar! So proud of your accomplishments last week.

Nicole said...


Richelle said...

Awesome week once again! :)

Johann said...

You are in great shape for sure! I find running the day after and resting the second day works best for me to avoid serious sore legs. This obviously depends on the type of long run or race I've done. Keep it going!