Week 4 Training Recap: Mar 19 - 25

54 miles total this week. 4 weeks out and rapidly approaching race day. Life is moving at warp speed too. I am writing my training recap as I am sitting in the Monterey, CA airport eagerly wanting to get home after being here for a work conference for several days.

I'm thinking about mixing in some new content with the steady stream of training recaps as we get toward marathon day, stay tuned for some "team sport reports". As if I don't have enough going on :-)

M: 5mi in 36:26. This was the day after New Bedford Half Marathon. My mindset was that it was an achievement just getting out the door.

T/a.m.: 7.6mi: 1.25mi warmup, then 20x 400m at 5K to 10K pace (planned), ran a bit slower than that at first and built up to faster intervals by the end, then 1.5mi cooldown

T/p.m.: 2.5mi super easy 28:05 with my 10 year old daughter who asked to go out on a run with me. She wants to run a 5K road race coming up soon and asked for me to help her get ready! A very nice relaxing run and conversation with her.

W:  12.2mi in 1:29:43. This is the second to last 12 mile mid-week longer run of the training program before taper time! Thank goodness, these are a real project, starting even earlier than usual at 05:00 to be done at a reasonable time.

T:  7.5mi tot: 6.8mi in 47:55, followed by 6x 150m strides
F:  off
S: 22K total. 2K warmup, 10 alternations of 1K@6:34 + 1K@7:07/mi pace (plan). Had foot pain in the later part of the workout and decided to slow down and cut short just slightly the overall workout. Here are the paces (min/mi) for each of the alternations:

• 6:32/mi, 7:10/mi
• 6:26, 7:06
• 6:23, 6:58
• 6:32, 7:00
• 6:40, 7:06
• 6:45, 6:55
• 6:22, 6:45
• 6:29, 7:32 <--- Pain here in that 6:29/mi 1K interval
• 6:47, 7:57
• 6:40, 7:43

S: 5.7mi: 6:27, 6:30, 6:42, 6:05, 6:10, 6:10/mi
11 hours on a plane trip to California preceded this effort. I think being cooped up in a plane so long made me feel obligated to get out there and hit it harder than usual.