McMillan Custom Marathon Plan: Week 14 Day 2

Posted by Steve ()

September 30, 2008

Week 14, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Tempo Run: 5 to 7 miles + 15 to 30 minute Cool-down
Purpose: Build Stamina – lactate threshold

Challenging workout tonight. Ran the first 3 miles outside, but the sky suddenly turned black and I decided to return home and tempo run on the treadmill. Based on Saturday’s 8k time of 29:15, the McMillan Running Calculator suggests I run my tempo runs between 6:00 and 6:16 per mile; for some reason (maybe it was the treadmill running) I couldn’t get close to that tonight.

In the end I just ran as hard I could for 35 minutes before cooling down for another 15 minutes, making a grand total of 10 miles for the run. My legs felt fine, but generally I was a little fatigued. Maybe I’m coming down with something?

Oh well, we’ll see when I wake up in the morning I guess…

On a positive note, I logged 260 miles for the month of September, and as you can see from the graph on the left, it’s the biggest month of the year and the third successive increase.