First off - shout out to all those out there getting close to their Spring Marathon. I have a number of friends ramping up their training, or starting their taper....good luck to all!
Only three weeks till my (first) marathon. I actually think I need to calm down some and think LESS about it. I'm a little worried I'm getting too hyped. But, I've been planning it for 20 weeks now, so I guess it's legit to be counting down.
This week I didn't do the normal Tuesday workout. Since I ran 22 miles last Saturday, the plan I'm on skips the Tuesday workout to make sure I'm recovered, and stay injury free.
Monday's "easy" run wasn't so easy - I was still in full recovery mode from Saturday, so I cut it to 4 mi, and called it a day. But, by Tuesday I felt pretty good, and ran another "easy" run a little faster paced. Then the rest of the week was a "normal" week.
The big confidence builder for me, was Saturday's Long Run.....
Saturday Long Run was 16 miles with the last 8 miles at MP. Felt pretty good. Ended up running the MP miles in 6:40-6:43 pace - faster than I intended, but it felt comfortable so I went with it. Ran it on the CandO canal, which is just about pancake flat to help "groove" the feeling of MP. For this run I decided to practice my fueling for the end of the race. I carried Gatorade and took a gel about 9 miles in. After last week's failed attempt at getting the gel out of my shorts and into my mouth, I decided to practice some....this week was better. I've been using Honey Stinger gels (basically honey). This week, based on a friend's recommendation I took a Hammer gel with caffeine. I liked it, I'm going to switch to these for the race.
(Side note on me.....I drink A LOT of coffee - about 5 cups a day, so having caffeine toward the end of a race is probably more helpful for me than others, gets me back to my "normal" caffeinated state).
Overall, the week is slightly down in mileage - a sorta / kinda "recovery" week. Not really too exciting.
Weekly mileage: 51 (+3 mi walk)
Long Run: 16
Monday - 4 mi easy on TM. Full recovery mode. Rolling and stretching. Some extra focus on calves / achilles / plantar.
8.1 miles on WOD. Feeling much better. Averaged 7:25 pace (slightly faster then my normal easy pace) with some strides. Strength work. Hip strength.
Wednesday - 9.6 mi easy - 74'. Hip mobility / strength. Rolling and stretching.
Thursday - 40' easy on TM. Boring, but I don't feel like bundling up to run for 5 miles.
Friday - 60' easy on WOD w/strides. 8.1 mi. (7:25), felt good today. Light core work. rolling and stretching.
16 mi on CandO. 8 miles (9-16) @ MP. MP avg pace = 6:42. Overall pace = 6:57. ITB work. Strength work. Rollin and stretching.
Sunday - walk. 3 mi walk. Lotsa rolling and stretching. Some core work.
Onward and upward.....