Eugene Marathon Training: Week Eleven

Photo license: © All rights reserved

Photo license: © All rights reserved

Week eleven ended with the second to longest run of training before taper. It went very well – a bit over 20 miles – over two bridges and into two boroughs. However, I slacked on cross-training this week. Time to get back on track with the personal trainer. But, the running went well and my legs felt fantastic all week.

This week also caps off March with 152.26 miles logged.

Monday: Foam Roll and Stretch for 30 minutes.

Tuesday: Run. First run after Allstate 13.1 New York half marathon. Complete running redemption! Legs felt fantastic, pushed the hills and pace fell into place.

Simply a run that felt amazing. 49F and sunny. Nice to shed layers and not freeze. About time!

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6 mi clock-wise loop (pushing up hills w/ high knees & swinging elbows back); 1 mi cool down.
  • Actual = 7.14 – 54:49 – 7:40 min/mi avg pace
  • Actual splits = (1) 7:45; (2) 7:34; (3) 7:37; (4) 7:35; (5) 7:38; (6) 7:32; (7) 7:57

Wednesday: Rest Day

Thursday: Run. Lovely evening run. Earlier rain cleared by the time I went out. Mild 46F and sunny.

Alternated between pushing pace a bit and going easy. Overall, a comfortable effort.

Fueled with one packet of protein-enhanced UCAN.

  • Plan = 6mi easy
  • Actual = 6.6 mi – 54:31 – 8:15 min/mi avg pace
  • Actual splits = (1) 8:05; (2) 8:11; (3) 8:17; (4) 8:15; (5) 8:24; (6) 8:13; (7) 8:22 (for .6 mi)

Friday: Rest Day.

Saturday: Run. Gorgeous day for a long run! Was excited to tackle a 20-miler with Jess. She had 18 miles scheduled, so ran first two miles to her neighborhood.

No satellite connection for first half mile. (Not included in splits below.)

Ran south on east side, weaving between river path and First Ave, to Canal Street. Crossed to Brooklyn via Manhattan Bridge, then over Brooklyn Bridge back into Manhattan.

Brooklyn Bridge was beyond crowded. Every tourist was there this morning. Sprinted across to get out of congestion.

Ran back to east river, around southern tip of Manhattan and north on west side bike path.

Felt fantastic to run in shorts, tank, and gloves! Perfect running weather. Legs felt tired but manageable in last three miles. Was able to keep pace.

Looking at splits – miles 8 and 9 were near the bridges. Those splits aren’t accurate. Remember Jess saying her Garmin read 8:30s, which is what the pace felt like.

Ended run at Starbucks, then got stretched out by personal trainer immediately after. So needed.

Felt run more in my glutes and obliques, which I’ll take as a good sign. Switching more to those muscles than quads, on which I’d heavily relied in the past.

Fueled w/ 2 packets of UCAN pre-run and only water during. Energy levels felt fine!

  • Plan = 20 mi easy
  • Actual total distance = 20.65mi
  • Actual on Garmin = 20.15mi – 2:52:35 – 8:33 min/mi avg pace
  • Splits = (1) 8:15; (2) 8:52; (3) 8:33; (4) 8:51; (5) 8:49; (6) 8:25; (7) 8:35; (8) 9:10; (9) 9:30; (10) 8:37; (11) 8:31; (12) 8:13; (13) 8:27; (14) 8:14; (15) 7:48; (16) 8:29; (17) 8:38; (18) 8:35; (19) 8:35; (20) 8:15; (21) 7:08 (for .15 mi)

Sunday: Run. Quick, easy recovery run. Never really do these, but felt like I wanted to today.

Kept pace relaxed and stuck to bridle path. Legs felt good.

  • Actual = 3.13 mi – 27:50 – 8:53 min/mi avg pace
  • Splits = (1) 8:50; (2) 9:01; (3) 8:50

Foam Roll and Stretch for 30 minutes.

Weekly Totals:

  •    6 hrs 09 mins
  •    37.52 miles running

See all weekly workout recaps here.

LV Runs NYC

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2 Comments on “Eugene Marathon Training: Week Eleven

  1. Pingback: Time to Taper | Generation UCAN

  2. Pingback: Time to Taper | The Generation UCAN Blog

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