Tuesday, April 3, 2012

Rite Aid Cleveland Marathon - Week 11 training

Wow, what a week this was.  My plan going into this week was to focus on running.  On my long during week 10.  I was not happy with the amount of effort it took to run the pace I was at.  Most likely it was the humidity, but I was heavy on the cycling that week and I didn't want to leave anything to chance for that being the reason.  So, I primarily just ran this week.  It also was my first 20 miler of my training.  Each day the weekend grew closer, the more I began to worry about it.  My training this year has been going much better than last year, but I was still worrying.  I started out my run at an easy pace running the first 16 in the 9:40-9:45 range and decided to run the last 3 hard.  The last 3 miles I managed 9:24, 9:11, and 8:35.  The best news is that I finished the 20 miles with an average pace at a full minute faster than my pace during last year's marathon.  Needless to say, I've been floating on cloud 9 ever since.  

This week I will be mixing it up with running, riding, and swimming.  I have a light long run of 13 miles this week and will probably add in a few 8 milers.  

5.01 mile run at 9:23 pace

6 mile run at 8:55 pace

8 mile run at 9:25 pace

30 minute private swim lesson

3 mile run at 9:12 pace

20 mile run at a 9:38 pace

25 mile ride with an average speed of 17.6 mph

Miles:  67.31
Time:  8 hours 1 minutes
Cals burned:  6,544

Weight loss:  0 lbs lost.  YTD loss is 16 lbs.



Matty O said...

Awesome! It is great to see continued improvement man, nothing more motivating than those numbers!

Keep up the good work!

Holly said...

It's always great to be able to pick up the pace at the end of a hard run!

I can relate to feeling like I am running faster than I am for the effort I'm putting in. That happened last night. I though I was at 10/mile and instead it was like 11:30/mile and I felt like I was DYING!