Training For VA Creeper Marathon
Week 14/16
Sun: Hood Intervals: 8.73 Miles: Did the first 8 laps using a 9-7-8-6 pattern, but found the 6's to be harsh, so I backed off to an easy 10-8-9-7 pattern for the last 8 laps. I'll be tapering off a little this week, but I've felt the traditional 3 week taper I've done before was a bit too much, so I won't be tapering as much for week 14 as I have done with past training schedules. Looks like some serious snow in the forecast too, so I'm doing some things different this week to avoid running in snow. Not that I have anything against it, I just don't want to do my key workouts in it.
Tue: Alt Parkway 12 Miler: I'd have rather done this on Wednesday, but the forecast called for snow, so I squeezed it in a day early. Didn't much feel like running, but after 7 miles I didn't really want to stop...I did slow down some though...tried to hold each mile just under an 8, but the two hard uphill miles on the back end proved to be a bit much so I kicked em in at just under 9 instead.
Fri: Greenway 16 Miler: Just wanted to see how long I could hold a pace in the 7's. I had only planned to run 16 miles, but if I was still kickin' it at a sub 8, then I would have kept going...I made it 15 miles and then started fading fast. Had I been doing a longer run I probably would have wrapped up alternating between 10's and 8's. The winds coming off the river were brutal, so that contributed to my fatigue significantly.
Sat: Recovery Walk: 3.5 Miles: Planning a slow 4 mile family walk, but not sure if its gonna happen Sat or Sun. Publishing this post Friday but will edit it to add the walk or delete this paragraph.
Tue: Alt Parkway 12 Miler: I'd have rather done this on Wednesday, but the forecast called for snow, so I squeezed it in a day early. Didn't much feel like running, but after 7 miles I didn't really want to stop...I did slow down some though...tried to hold each mile just under an 8, but the two hard uphill miles on the back end proved to be a bit much so I kicked em in at just under 9 instead.
Fri: Greenway 16 Miler: Just wanted to see how long I could hold a pace in the 7's. I had only planned to run 16 miles, but if I was still kickin' it at a sub 8, then I would have kept going...I made it 15 miles and then started fading fast. Had I been doing a longer run I probably would have wrapped up alternating between 10's and 8's. The winds coming off the river were brutal, so that contributed to my fatigue significantly.
Sat: Recovery Walk: 3.5 Miles: Planning a slow 4 mile family walk, but not sure if its gonna happen Sat or Sun. Publishing this post Friday but will edit it to add the walk or delete this paragraph.
| Pace | Treadmill | Trail | Asphalt | Total | |
|---|---|---|---|---|---|
| 5 | |||||
| 6 | 1 | 1 | |||
| 7 | 27 | 27 | |||
| 8 | 5 | 5 | |||
| 9 | 2 | 2 | |||
| 10 | 1 | 1 | |||
| 11 | |||||
| 12 | |||||
| Walking | 1 | 3 | 4 | ||
| Total | 1 | 39 | 40 |
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