Ultra training week 5 ended with a bang as I participated in a marathon for which I was not trained. The result turned out to be pretty great anyway, and the experience was a wonderful one. As for this week, ultra training week 6, it is going to be a little on the puny side as I let my legs recover before picking it back up again. I learned the importance of rest this week when I talked to the Sports Nutrition instructor here at UAH and I hope to share what I learned in a future post.
For now, here are the weekly workout totals for ultra training week 5 followed by the splits from Saturday's marathon.
Sunday, Sept 25 - rest
Monday, Sept 26 - 7 morning miles with Jane, 10:00 pace
Tuesday, Sept 27 - 9.2 morning miles, 8:48 pace
3 afternoon miles to mark the No Boundaries course, 8:27 pace
Wednesday, Sept 28 - 6.1 morning miles with the girls, 9:50 pace
Thursday, Sept 29 - rest
Friday, Sept 30 - rest, although I did 3 miles run/walk with No Boundaries that morning.
Saturday, Oct 1 - Southern Tennessee Plunge Marathon, 26.2 miles in 4:03:17, 9:17 pace
Total Mileage for the week: 51.5
Marathon Splits
Mile 1 - 11:40 (my GPS wasn't on at first so this is really mile 1.35)
Mile 2 - 9:07
Mile 3 - 9:21
Mile 4 - 9:11
Mile 5 - 9:21
Mile 6 - 9:36
Mile 7 - 9:26 (Sarah and I part ways at half-marathon turn off)
Mile 8 - 10:03 (potty break)
Mile 9 - 9:11
Mile 10 - 9:02
Mile 11 - 9:23
Mile 12 - 9:31
Mile 13 - 9:13 (hit 13.1 at 2:01)
Mile 14 - 8:57
Mile 15 - 8:53
Mile 16 - 9:12
Mile 17 - 9:04
Mile 18 - 9:14
Mile 19 - 9:34
Mile 20 - 9:18
Mile 21 - 8:57
Mile 22 - 9:12
Mile 23 - 9:18
Mile 24 - 8:46 (quit holding back)
Mile 25 - 9:02
Mile 26 - 9:01 (had to fight hard for this one)
Awesome splits, consistent throughout, and very even splits for your 1/2s. Thank you for sharing! And I just read your comment to my questions about the training for your marathon. You are sooo right. Consistency is also important and very necessary in marathon training. Even though you didn't have the long runs up to 20, you had a lot of weekly runs of medium length (8-10 miles). And, like you, I find that sometimes soreness afterwards is a sign I did something more than I thought I could! Usually also happens to me in 5Ks and 10Ks where I race faster than I've trained for. It's so worth it though!
ReplyDeleteI'm going to have to go back and read to see if it's in your race recap...but when did you take in fuel and what did you use?? I'm always very interested to see how that correlates with splits. (Along with elevation.) GREAT splits. :D
ReplyDeleteDana, I don't think I mentioned what I did in detail, but I took 3 Gu packets pinned to my shorts (Espresso Love is the only flavor I can stand) and I took them around mile 7, mile 14, and mile 19. Maybe closer to mile 18 on that last one. I do not like them at all, but I DO like what they do for me, so I force them down. ;)
ReplyDeleteElevation was all over the place. There were a lot of gradual climbs, especially in the first half, and then steeper hills of varying distances in the second half. I'd describe it as rolling.