I just wrapped up my fourth week of marathon training and so far I’ve done a great job of staying on track. I’ve completed 22 of my 24 planned workouts and am almost completely recovered from my cold/flu that disrupted most of last week. My paces are still not where they need to be at all for tempo and track workouts, but the endurance is definitely back. I’m hoping when I reassess in four weeks that I’ll be feeling better about the pacing. All in all I would call this a pretty good week. I tallied nearly 45 miles and felt pretty strong doing it.
Here’s the day-by-day breakdown:
Monday: I ran home from work Monday putting in nearly 7 miles. I kept it at an easy pace and felt good. This also marks the 3rd run a stranger told me I looked like I was lit up like a Christmas tree. I’m never really sure how to answer that, so I just smiled and said thanks, I’m trying to get into the holiday spirit, haha.
Tuesday: Rest day.
Wednesday: I had planned to put in my interval workout on my run home today, but my stomach was feeling off all afternoon so I decided to just do another one of my easy runs. I made it the nearly 7 miles home from work, but it did not feel good at all. On top of my stomach pains I didn’t dress nearly warm enough for the cold temps and strong wind so I was absolutely freezing by the time I got home. This was really my only bad run of the week though and I’m glad I battled through it. It does help when that is your only way home!
Thursday: We had our holiday lunch at work on Thursday and then got to leave early. I was so excited about the chance to run in daylight on a weekday that I still did my tempo run despite having three kinds of pasta for lunch! I put in 8 miles total with 6 at tempo pace. Similar to last week, my tempo pace is still not where it needs to be, but I felt like this was a good, soild run and I will keep working on bringing the times down. The run was also followed with a Oiselle holiday treats happy hour and dinner at Shake Shack (Ian’s blog is back with a review of Shake Shack – check it out!!), which makes any day great!
Friday: I made up for that missed speed workout on Tuesday and put in 7 total miles along the Mt. Vernon Trail. After a 1.25 mile warm-up, I cranked out 6 half mile repeats with quarter mile recovery jogs in between. My paces were a bit all over the place, but made sense when factoring in hilly sections. My fastest ones were right where I need to be, which pleasantly surprised myself a bit. Now I need to work on consistency.
Saturday: I was up early for an easy 8 miler and had a great run with some sunshine along Four Mile Run & W&OD Trails.
Sunday: Today was basically a repeat of Saturday with 8 easy miles. No sunshine today, but it was a few degrees warmer putting the feels like in the 30s instead of the 20s! I headed in the other direction for this run that took me along the W&OD and Custis Trails.
wow – that’s a really solid week and i know it’ll just keep getting better. so excited for you and this plan!
thank you! i’ve got a long ways to go, but am feeling good about where things are at!
Nice week! Next year I need to get over to W&OD and Mount Vernon trails more often. Great seeing you on Thursday. Ohhh I have to check out Ian’s blog!
Great seeing you too! I love running on Mt. Vernon – it’s one of my favorite spots. W&OD isn’t bad either, but I tend to run there more out of convenience. I’m hoping to get back into DC a bit more next year too – I used to run there a lot when I worked in the city and lived right over the bridge in Rosslyn. So many great spots in this city to run!