Baltimore Marathon Training: Week 4

So with 4 weeks down, I haven't missed a single run. There's something so satisfying about crossing off that box after a workout. I was a little worried about how my workouts might pan out last week with both a high volume work week and training week, but it just required a little more time management. I have the same coming up these next two weeks - lots of work events and lots of training, but now that I know I can handle it, I'm not so worried about fitting everything in.

Last Week's Training:
Monday: 2200 yard swim. 

Tuesday: (AM) Run Group - 10 miles. (Lunch) 35 min strength/core. (PM) 2,550 yd swim
Tuesday's run group workout was:
2 miles continuous @ 1/2 marathon pace: 13:54/6:57 pace (2 min rest)
2x1 mile @10k pace (1 min rest in between): 6:44, 6:40
2x800m @5k pace (45 sec rest in between): 3:16 (6:32 pace); 3:17 (6:36 pace)

Wednesday: (AM) 14.1 mile run/8:37 pace. (Lunch) 1700 yd swim
These Wednesday runs are so tough for me. I can't figure out why they are so much tougher on me than my weekend long runs...maybe a combination of tired legs from Tuesday's speed work and general sleepiness from having to get up at the god awful hour of 4:30 to fit them in before work. But, I do think they are serving their purpose - it's great practice running on tired legs and definitely emulates those final few marathon miles.

Thursday: (AM) Run group - 11.6 miles; (Lunch) 30 min strength/core.
We headed to the track for Thursday's workout, which was 10x400 with 400m active recovery (so 10 400's fast/10 400's easy). I definitely lacked some pep in my step this morning and was a few seconds off my goal paces, but stayed pretty consistent. Fast 400 splits were average pace of 6:05: 1:31, 1:30, 1:32, 1:32, 1:34, 1:34, 1:33, 1:34, 1:32, 1:31.

Friday: (AM) 5 easy miles, watch-less. 

Saturday: 21 miles @8:01 pace. 1500m open water swim at Lake Pflugerville. 
I met up with the Teravista Running Group at 5:30 am in Round Rock and my friend Mick graciously agreed to run 21 with me so I didn't have to suffer through it alone. We averaged around 7:50 pace through the first 18.5 miles, then we both started to struggle from the combination of heat, hills and just tired legs in general. I was able to hold it together another 1/2 mile, then cruised in easy at 8:30 pace for the last two miles. Headed to the lake afterwards for an easy swim to flush away impending tightness.

Sunday: 8 easy miles @8:22 pace. 1500m long course swim at Williams Drive Pool.
I intended to cycle and then run today, but after the past 2 nights of little sleep I decided I needed to get some extra zzzzz's and nixed the bike ride. I actually didn't even start my run until 10 am which is bat shit crazy in the summer here because of the heat, but I got it done. Wrapped up the day with a long course swim. I'm really lacking on getting in my bike miles; I do have one duathlon left this summer, but it's only a 16 mile bike portion so I can wing it. Hope to get on my bike sometime this week.

Total Running Miles: 69 miles
On Tap Next Week: 66 miles


I'm feeling really good so far in this training cycle. While I've always trained pretty high mileage, I was really unsure of how my body would respond to post-injury to 60-70 miles weeks. But, knock on wood, I haven't had any issues. Maybe this is mental, but I really think that swimming has helped me. I'm in the pool 5 days a week - not necessarily for super long or hard swims - and I can really tell that my core has become a lot stronger (which is key for the long runs) and my legs haven't had near as much soreness when I am swimming consistently.

My attempt at cleaning up my diet has been pretty good. Far from perfect, but sometimes a girl just wants pizza...or candy. (No Mexican food yet though, major victory).

My husband loves to call me out for my candy addiction.

Happy training!