Marathon Training Week 12 Recap

This week included our longest run – 17 miles! – since the Richmond Marathon last November. We made the 17-miler harder than it needed to be by incorporating a 10K race (at a very fast pace!) and then driving to the W&OD trail to do the last 10.8 miles. It was actually great for training because we ran on very tired legs from exerting ourselves during the Dulles 10K race.

Before the Dulles Airport 10K on the runway!

Before the Dulles Airport 10K on the runway!

Monday – P90X YogaX

Tuesday – 3 mile jog & P90X Legs (plan called for 10:24 pace)

Screen Shot 2014-09-21 at 5.52.24 PM

Wednesday – REST (plan called for 8.5 mile run fast)
I was not feeling in great shape (hemorrhoid, apparently common in runners and bikers) so went to the doctor and took a couple of days just to rest up for the long weekend run.

Thursday – REST

Friday – P90X YogaX

Saturday – 17 mile run in two segments: Dulles 10K race and 10.8 miles on the W&OD Trail afterwards (plan called for 5.5 miles fast pace 8:09-7:43 and 11.5 comfortable pace 9:30-8:37)

Screen Shot 2014-09-21 at 5.53.04 PMScreen Shot 2014-09-21 at 5.53.29 PMScreen Shot 2014-09-21 at 5.54.24 PMScreen Shot 2014-09-21 at 5.54.56 PM

Sunday – REST (lots of foam rolling)


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