Whew! Week 1 of Marathon Training: DONE! I just got back from my Sunday ride, and it sure feels great to have successfully made it through week 1 without bending the “rules” of the training plan. Let’s break down the week:
Tuesday: 3.2 miles; 29:51
Wednesday: 3.2 miles; 30:17
Thursday: [treadmill, speed work] 2.95 miles; 30:00
Friday: off. Happy Hour!
Saturday: 6.02 miles; 1:00:18
Sunday: [bike] 15 miles – forgot to time.
Total mileage: 15 miles running, 15 miles cycling
Heading into the true heat and humidity of summer, it’s my goal to do my weekday workouts before heading into the office each day. It was actually pretty amazing: by Thursday (day 3), I felt alert and ready to start my day by 7:30 am.
Tuesday and Wednesday, I completed the workouts in the morning, but Thursday I ran on a treadmill at the gym after work. It’s amazing how much more difficult it is to run after sitting all day. On Thursday, I broke the 30 minutes into 3-minute intervals. Starting at 5.5 mph, I increased by 0.1 every three minutes for the first 15 minutes. For the next 12 minutes, I did 60 second build ups, where I increased by 0.1 every 15 seconds x 4, then dropped down 0.4 mph for the next two minutes. I bumped up the on this 3 minute cycle by 0.1 for each interval, so by the end, my base pace was 6.3mph.
I was really proud of my workout on Saturday (6 miles). I started off nice and slow and focused on maintaining an easy pace. Once I made it past the 25 minutes mark, I felt great and my last two miles were actually my fastest! I only listen to music on my long runs, and it was so nice to have a distraction from my screaming legs.
Sunday, I went on an easy 15 mile ride, where I took a bunch of pictures of the city. I came across this bubbling drain/waterfall in Fairmount Park today:
So cool! Anyways – week one is officially done. Looking forward to another great week!
3. The week ahead:
Tuesday: 3 miles.
Wednesday: 3 miles.
Thursday: 3 miles.
Saturday: 7 miles.
Sunday: cross train.
Have a great week, everybody! What do you have coming up?