Monday, April 25, 2011

Week 16

With the second of my final three big weeks successfully completed, the home stretch is finally in sight. I can hardly believe it's been 16 weeks, nor can I believe the mileage and workouts that I've been able to handle. I am so grateful that my body has been holding up, and for all the support that I've had along the way. Not much longer now!



Monday - rest


Tuesday - 24K with 3x(800[5KRP]-1600[10KRP]-3200[MRP])

Whatchmacallit Workout




24.0KM (14.9mi) - 2:02:28 - 5:06/KM (8:13/mi)



Wednesday - 13K recovery

Nice and easy Wednesday night run with the usual group. Juliana and I stuck together and kept each other in line pace-wise, while chatting and getting all caught up on things. The time flew by.

13.2KM (8.2mi) - 1:17:47 - 5:54/KM (9:29/mi)



Thursday - 15K with 4 x 2000 at descending pace

It was clinic night and I adjusted my schedule so I could stick with the group for some speed work. First we got to hear lots of great stories from the Boston crew - I am so thrilled for all of my friends and it has been quite a thrill having even a small role in all the excitement.

Then it was on to the workout! The plan was to start our first interval at MRP, increasing by about 10s/KM with each subsequent interval. I hung with my pace group for the entire workout - until the last kilometre when I took off like a rocket chasing the faster pace group up ahead. :)

5:09 - 5:12
4:59 - 4:59
4:45 - 4:45
4:32 - 3:59*

*fastest kilometre I have ever clocked!

15.1KM (9.4 mi) - 1:18:58 - 5:13/KM (8:25/mi)



Friday - 8K recovery












It was sooo nice to have Good Friday off work and my day started with a much-needed sleep-in! After a slow start to the day, I eventually made my way over to the park for a nice and easy run. It was a beautiful morning! My legs were pretty pooped and I had no problem keeping the pace slow.




8.0KM (5.0 mi) - 48:42 - 6:05/KM (9:48/mi)



Saturday - Uxbridge Half Marathon + 11K warm-up, 26K at MRP

Uxbridge "Run for the Diamond" Half Marathon Race Report

11.0KM (6.8mi) - 1:03:12 - 5:45/KM (9:15/mi)

21.1KM (13.1mi) - 1:46:19 - 5:02/KM (8:07/mi)


 
 
 

















Sunday - 12K recovery
 
I had some recovery miles on deck to wrap up my mileage for the week, and decided to break it into two shorter runs. My legs were feeling surprisingly good after Saturday's race. I hit the neighbourhood streets and kept comfortable for both runs.

In between the runs I set up a water station for my buddies who were out tackling their long run. I had lots of water, gatorade, fresh oranges (apparently the "best tasting oranges ever!") and some candy. Having been on the receiving end of these little goodie stations on a long run, I know just how refreshing it is so I was happy to give back when I had the opportunity.



 
12.5KM (7.8mi) - 1:10:57 - 5:41/KM (9:08/mi)
(two runs of 6K and 6.5, but I forgot to reset so it recorded as one)
 
 
 
Total Week 16 Mileage: 105 KM (65.2mi)
Total time: 9:28:13
Average pace: 5:25/KM (8:43/mi)
 
3 weeks til Mississauga Marathon!

29 comments:

Mel -Tall Mom on the Run said...

FIRST!!!

Mel -Tall Mom on the Run said...

Now that I got that out of the way.. I want to RACE!! I don't feel like I got to Race in Boston.. A Half Marathon looks like too much fun. You are getting so darn speedy..

And yes my friend you are my FAVORITE!!! Miss you loads..

Yummy Oranges!!

ajh said...

You certainly have A LOT of great looking oranges there!

Bethany + Ryan said...

umm yeah, so I think i'll be meeting you next year in early spring. Congrats on another AMAZING week!!!

Aneta said...

another amazing week! yay!

Richelle said...

Another fantastic week in the books, Marlene! Way to go!

H Love said...

where were you Saturday? A friend like you would have been dreamy Saturday when I ran my 22!

Nicole said...

Another STELLAR week for you Miss marlene! eeek! im so excited for you!

runningthedawn.com said...

i seriously want to live the training cycle that you are having. everything has been coming together SO perfectly. i can't wait to see what it culminates in at your race. you are going to be fast like lightening!!!

Karen said...

How the heck do you keep up that mileage at that speed? I get tired just looking at all the stuff you do!

My marathon, Cellcom Green Bay (Wisconsin), is the same day as yours and it is fun to see your weeks compare to mine. It's almost like we're training together (except you do TONS more speedwork than I do). Keep up the fast running!!

Carly said...

Nice job on your fastest KM! That is awesome and you are quite the speed demon. Cheers to a great week!

ShutUpandRun said...

Big mileage week for you, you are seeming so strong. Fun to watch your progress...

MCM Mama said...

You have had an amazing training season. I'm so ready for you to run that marathon so we can all see how fast you've gotten. Hey, if I can't run far or fast, I need to live vicariously through those who can run far AND fast. ;o)

Joanna said...

I think it's your crazy Canadian use of the metric system that kept me from realizing what your marathon goal time is for so long. You are going to tear it a new one. So anxious & excited for you!

and btw, my brother (in Detroit) says that if God intended for us to use the metric system, He would have given us 10 disciples. :)

Meg said...

3 weeks already????? Wow, I'm so proud of you and that mileage, that is incredible! I loved your mini-aide station idea, that is totally sweet!!

Char said...

It must be almost time to taper and all the madness that goes with a taper. That mileage (kilometerage doesn't have the same ring) is really impressive and has to count for a lot come marathon day.

Johann said...

Another fantastic week, well done! You are doing some incredible training, really inspiring! Good luck with that last hard week!

J said...

Look at all those miles this week! I so want to try your super hard workout from Tuesday! Maybe some time after my half!

Gotta Run..Gotta Ride said...

What I love about reading your post is that you are simply a wonderful person!! Your love for running and life show in every entry adn picture.

Keeping moving forward in it all!

Laura said...

I will so be channeling you when we race on our respective days. You are going to kill it.

macnic said...

Oh man, you are so going to kill Mississauga! Have you ever thought about coaching? You have such a passion and positive attitude I'm sure you'd be a great coach.

Denise said...

almost time to start resting up!! you are so ready so i hope you're mentally in the game, too!

so nice of you to set up the little goodie stand. i'm sure everyone appreciated it!

Emily said...

you're practically taperign!! it's sooooo close! i love it!

destination262 said...

That is so nice of you to set up an aid station for your friends. Wanna come out to Idaho this summer?! LOL bring those great tasting oranges!! LOL! Sounds like a great week of runs! :)

Marissa said...

holy cow, what an amazing week for you :) so inspiring...

Amanda - RunToTheFinish said...

yeahh for another amazing week, I'm still lovin the try not to die workouts :)

Shellyrm ~ just a country runner said...

You run like a crazy person. You support your fellow runners. You post amazing posts everyday. And you've found the best tasting oranges ever!

How do you do it all?

Another (not surprising) amazing week. I envy your fitness level!

Stephanie Frame said...

just found your blog and i love it. you are doing awesome with your training!!! looking forward to following your progress!

theAlmostRunner said...

ha. if you read the above comment, i'm stephanie. i accidentally posted that from my work email instead of my "running blog" email. : )