This marks the start of my 18-week marathon training program. It is the mid-level program from Pete Pfitzinger's Advanced Marathoning (86km/54mi to a peak of 113km/70mi). This will take me to the Santa Barbara Marathon on Dec. 6, where I will be aiming for a 3:04. Which is 4:22/km (7:01/mile), which is the pace upon which all the workouts are based.
Week of Aug. 3-9. Program Menu: 86km. Actual Run: 86km.
PM: 14k with 5k@5:30, 6k@4:00, 3k@5:30. (Lactate threshold, i.e. 6k@15k to half marathon pace)
AR: 14k with 5k@5:19, 6k@4:00, 3k@5:30 (6k was actually 23:58)
No problem, although I had to push to maintain the pace. The heat made it not so easy (32°/90°F in the shade).
Weight: 59.3kg (which is my lowest...ever).
Shoes: 240g (Nike Katana Cage 2, 10k/Half racing shoes, which I really like. I should buy another pair, if they still make them.)
Fuel: 9:30am: mug of atole and banana. Before run: 6 tspns of chia gel and mug of water. Eating like a Tarahumara.
PM: 18k@4:48-5:14. (Medium-long run)
AR: 18k@4:59 (Out 5:06, In 4:51)
Legs felt tired at first, but ok after 5k. Planned negative splits. In fact, I will probably do all the medium-long and long runs that way. Legs getting tired at the end, though.
Shoes: 300g Brooks Ghost (The heaviest shoes I ever wear any more, and they are not really heavy.)
Fuel: Bkfst: banana and atole. Lunch: tofu, 2 yakionigiri (small rice balls), 6tsps chia. Before run: 6 tsps chia
Also did X-trng (weights and core) at 10:30am.
PM: 8k@5:30-6:00. (Recovery)
Evening at the track. Legs stiff at first, but ok after 2k.
Shoes: 270g Newton
PM: 14k@5:01-5:28 (General aerobic)
AR: 14k@5:24 (5:33/5:15)
Quads very tight at the start and stayed fairly tight the whole way (to be expected 2 days after hard runs).
Shoes: 300g Ghost
PM: 8k@5:30-6:00 (Recovery)
7:15pm with about 98° humidity.
Shoes: 275g Asics Gel DS Trainer
PM: 24k@4:48-5:14 (Medium-long run)
AR: 24k@5:04 (5:10/4:58) (Total time: 2:01:30)
Legs tired at first, but ok after 5k. Picked up pace coming back to 4:45, but legs tired last 5k so slowed. Short stop for water at 15k.
Temp: 29C/84F. Very humid! Rained 3 or 4 times, just because the atmosphere was saturated.
Shoes: 240g Saucony
Fuel: Bkfst - 2 cups atole. Lnch: 2 bananas. Bef run: 2 cups water, 8 tsps chia gel.
So the program is off to a perfect start. But I can see that the heat and humidity in August is going to make some of the runs rather difficult. Like 26k next Saturday, with 13k at marathon race pace. Fortunately I will have three fairly easy days before it.
20 minutes ago