Marathon Training, Week #17, April 24-30, 2017 and MARATHON WEEK (Week #18), May 1-7, 2017

Week #17

Monday: 3 miles easy, on the treadmill, during a rain storm.

Tuesday: Rest

Wednesday: 3 miles on my own before the Fleet Feet 10K program workout. With the 10K group, 400 m at 5K pace followed by 400 m recovery at Lake Pine. Repeated for four miles. 7 total miles.

Thursday: Rest

Friday: Rest

Saturday: 5 miles with the 10K group at the Art Museum + 4 miles on my own next to the horse farm on Old Reedy Creek. 9 total miles.

Sunday: 4 miles tempo.

Total mileage for the week: 21 miles.

Week #18

Monday: 2 miles easy.

Tuesday: Rest.

Wednesday: 3 miles on Black Creek Greenway at North Cary Park with the 10K group.

     The workout:

     5 minutes warm up

     30 seconds all out, 30 seconds recovery

     1 minute all out, 1 minute recovery

     2 minutes all out, 2 minutes recovery

     3 minutes all out, 3 minutes recovery

     2 minutes all out, 2 minutes recovery

     1 minute all out, 1 minute recovery

     30 seconds all out, 30 seconds recovery

     5 minutes easy

     30 minutes total and 3 miles.

IMG_5806
The 10K Training Group after their sweaty speed pyramid workout
IMG_5810
Gina and me

Thursday: Rest AND PACK FOR PITTSBURGH!

Friday: TRAVEL TO PITTSBURGH!

Saturday: Pittsburgh 5K

Sunday: PITTSBURGH MARATHON (see my Race Recap for all the details)

Total mileage for the week: 34.3 miles

Recovery Week:

Monday and Tuesday: Rest

Wednesday: 2 easy miles with 10K group.  Surprisingly, my legs felt strong and not sore at all.  I did feel a general sense of fatigue.

Thursday and Friday: Rest

Saturday: 5.5 miles with the 10K group: 2.75 miles at 9:30 pace and 2.75 at 10:30, on the American Tobacco Trail. These fast miles on the soft trail surface felt great. My legs felt great.  I’m ready to get back on it next week: strength training through CrossFit and 20-25 miles a week running.

Total recovery week mileage: 7.5 miles.
With that, I’ve reached the end of this marathon cycle and these weekly posts!

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