Training for VA Creeper Marathon
Week 7/16
Sun: Neighborhood Walk: 3.2 Miles: Taking it easy after lifting weights
Mon: Treadmill 4 Miler: Couldn't find any rhythm for it so I did 1 mile at 7:30 and walked the rest at a steep incline and a faster than usual walking pace.
Wed: Mountain Side 10 Miler (B): 10 Miles: Shins needing some extra warm up time, so I walk jogged a warm up mile and then set out to do the Full Mountain 12 Miler. I wasn't pushing hard for speed just looking to keep a sub10 pace for the uphill miles and a sub 8 pace on the down hills. It was challenging for the last uphill mile and the next to last down hill mile, but I pushed it and hit or exceeded all the targets. Turned around 1 mile early due to fog/visibility issues that I thought may be impacting safety. Did a cool down jog and still got 11.8 for the day, so I can be good with that.
Fri: Alt Parkway 12 Miler: 12 Miles: Route was covered in 2-4 inches of virgin snow so I abandoned any sort of pace target and just took it easy. After about 3 miles I found a good steady groove in the 10's, but the snow also took its toll on my endurance, so I stopped after 11 and just walked the last mile. With no long run this week I'll do some extra mid distance work next week to average things out.
Wed: Mountain Side 10 Miler (B): 10 Miles: Shins needing some extra warm up time, so I walk jogged a warm up mile and then set out to do the Full Mountain 12 Miler. I wasn't pushing hard for speed just looking to keep a sub10 pace for the uphill miles and a sub 8 pace on the down hills. It was challenging for the last uphill mile and the next to last down hill mile, but I pushed it and hit or exceeded all the targets. Turned around 1 mile early due to fog/visibility issues that I thought may be impacting safety. Did a cool down jog and still got 11.8 for the day, so I can be good with that.
Fri: Alt Parkway 12 Miler: 12 Miles: Route was covered in 2-4 inches of virgin snow so I abandoned any sort of pace target and just took it easy. After about 3 miles I found a good steady groove in the 10's, but the snow also took its toll on my endurance, so I stopped after 11 and just walked the last mile. With no long run this week I'll do some extra mid distance work next week to average things out.
| Pace | Treadmill | Trail | Asphalt | Total | |
|---|---|---|---|---|---|
| 5 | |||||
| 6 | 1 | 1 | |||
| 7 | 1 | 4 | 5 | ||
| 8 | 1 | 1 | |||
| 9 | 4 | 4 | |||
| 10 | 7 | 7 | |||
| 11 | 4 | 4 | |||
| 12 | 1 | 1 | |||
| Walking | 3 | 6 | 9 | ||
| Total | 4 | 28 | 32 |
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