Weekly Recap

Monday: Off



Tuesday: 4.3 miles, treadmill. 1 min hard pace pick-up (ranged from 8:00-6:53 pace each minute), 2 min easy for 2.5 miles.



Wednesday: 6 miles easy, treadmill



Thursday: 4.5 miles, road. Last mile in 7:10.



Friday: Off



Saturday: 10.5 miles in 1:41 (9:42 pace)



Sunday: Off



TOTAL: 25.3



Notes



Starting tomorrow, I will be 16 weeks out from the Cleveland Marathon (May 16th). While my heel has been questionable during this maintenance phase, it seems to have gotten better. Some days it will be achy, usually when I am cold. During a run, it may ache for the first 10 minutes and then subside for the rest of the run. I would like to work up to 50 miles per week during this marathon training program but have to do so carefully so as to avoid injury, especially since I have never trained at such mileage.



I got more sleep this past week than the previous week so that was good, though Wednesday's mid-week long run was a bit of a struggle, probably because I didn't get as much recovery sleep from Tuesday's harder workout. However, I ran a nice 7:10 for the last mile on Thursday's run, my fastest mile in years.



For the next three weeks, I plan to run 5-6 days a week, focusing on increasing the distances of my easy runs. I plan on building my long run up to 15 miles. I will also increase the minutes of my treadmill pick-up workout (2-3 min hard at 7:30-6:30). Lastly, on Thursdays, I will continue to run an easy 4-6 miles, with the last mile run at 85-90% effort.