Being that Pete has me doing 10 day cycles, I did not open the week with a long run. Instead, Tyler and I did a 21 mile day split into two runs. Our long run for this particular cycle fell on Tuesday and we were back out to Todd Railroad Grade Road for a long run with varying surges throughout. We started easily and were instructed to begin our string of surges 25 minutes into the run and begin each subsequent surges every 9 minutes. The surges are the brain child of legendary marathon coach Bill Squires who liked them because it forced his runners to change their pace while fatigued. Also, the surges are a great way to break up a long 2 hour training run.
Lastly, if done correctly, the surges should get progressively faster throughout the duration of the run as should the in-between running leading up to the next surge. I really like the long run surges because I often find myself running much faster than I think simply because I allowed my body to naturally work itself into the run. On Tuesday, Tyler and I executed the run perfectly and finished the last 10 miles in 55:47 with the last 2 or 3 right around marathon pace. Our surges were 1-1-2-1-3-1-1-4-1.
Here are our splits from the run:
Miles 1 to 5: 7:32, 6:38, 6:17, 5:57, 5:53
Miles 6 to 10: 5:48, 5:58, 5:34, 5:48, 5:44
Miles 11-15: 5:45, 5:58, 5:33, 5:42, 5:50
Miles 16-20: 5:45, 5:13, 5:44, 5:22, 5:12 (1:57 for 20)
Mile 21: 6:17 (20.5 in 2hrs, half mile easy to finish)
Some of the overall mile splits vary as the run wore on but that was simply because some of the faster miles had surges within them while others were just running. ZAP teammate Joe Stilin was nice enough to video the workout and below is another cool look into our marathon training.
Later in the week another adult ZAP camp was in town. The Marathon Prep Mini Camp is a unique week of camp as we take everyone to the Virginia Creeper Trail for a long run on Saturday morning. Although it is a 80 minute drive from ZAP, it is a great place for a run. While the campers did their long runs, Tyler and I executed an 8 to 1 descending tempo fartlek on the trail. Essentially, the idea is you run 8 minutes harder with half time easy jog (4 minutes), then 7 minutes harder with half time easy jog (3.5 minutes), and so on all the way down to 1 minute. The effort of each piece got a little faster and overall I had a solid workout. I finished the week with 116 miles and will hopefully recover well over the next week for my upcoming workout and long run.
Thanks for reading!
Here is my last week of training (8/3-8/9):
Sunday: AM: 14.5 miles PM: 6.5 miles
Monday: AM: 10 miles (45 sec-30 sec-15 sec strides x3 post run)
Tuesday: AM: 21 miles (1-1-2-1-3-1-1-4-1 minute surges, 55:47 last 10 miles)
Wednesday: AM: 7 miles PM: 7 miles
Thursday: AM: 13 miles
Friday: AM: 12 miles (10x2o seconds post run) PM: 5.5 miles
Saturday: AM: 15 miles (8 to 1 fartlek) PM: 4.5 miles
Total: 116 miles, 11 runs