marathon taper
Marathon Taper – 10 Days To Go…
Planned: 15 to 30 minute warm up + tempo interval workout [3 x 2000m with 2 minutes 30 seconds recovery jog followed by 3 times 200m with 200m recovery jog] + 15 to 30 minute cool down to build stamina. Actual: Started with a 20 minute warm up – not very fast as my right [...]
One Hour Easy Run
Planned: 60 minute easy run – build endurance. Actual: Just as planned – a one hour easy run. Felt okay, not great, but still have 11 days to get myself together for the marathon. Stats: Just over 8 miles in an hour (7:27 pace)
Tuesday Night Intervals
Planned: 15 to 30 minute warm up + fartlek workout [8 to 10 x 1 minute at slightly faster than 5k effort with 1 minute recovery jog] + 15 to 30 minute cool down Actual: 25 minute easy warm up (covered just over 3 miles), 8 x 1 minute fast followed by a minute recovery [...]
McMillan Custom Marathon Plan: Week 20 Day 5
Week 20, Day 5 Phase: Peak Workout: 20 minute easy run Just time for a 15 minute leg-stretcher this morning with 4 or 5 quick strides to remind myself that I’m fast and in shape. Soon be driving to Richmond to check into the hotel and drive across to the race expo for packet pickup. [...]
McMillan Custom Marathon Plan: Week 20 Day 4
Week 20, Day 4 Phase: Peak Workout: 30 minute easy run Purpose: Build Endurance Chucking it down with rain this afternoon, so I just ran easy for 30 minutes on the treadmill. No point in getting cold and wet a couple of days before a marathon, eh? Legs are feeling pretty good but to be [...]
McMillan Custom Marathon Plan: Week 20 Day 3
Week 20, Day 3 Phase: Peak Workout: 15 to 30 minute Warm-Up + Cruise Interval Workout: 4 to 5 times 1000 meters with 200 meter recovery jog between plus 3 x 200m with 200m recovery jog + 15 to 30 minute Cool-down Purpose: Build Stamina – lactate threshold speed Comments: The goal is to fatigue [...]
