• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

Surf City Marathon Training Status Update

Photo Collage From Our 20 Mile Run This Weekend
Photo Collage From Our 20 Mile Run This Weekend

Time is absolutely flying. I’ve now completed my “endurance” phase of the Pfitzinger 18/55 marathon training plan and have now entered the “speed” phase. There are now less than 7 weeks until race day and only 4 more weeks before the taper begins.

I’m seeing some significant progress in my running. The first two runs post 9 day running break (while were in Belize) were rough, but I quickly got back into the groove of training and had a confidence boosting speed-work session ( 7 miles on the treadmill with 5 x 800 @ 3:30). That week was actually “recovery week” per my plan, so the total volume wasn’t too high. I had a good 16 mile run that weekend and actually came to the realization that 16 miles no longer seems like a really long run to me. At this point I’ve been running 14-20 miles every single weekend (minus vacay of course) since mid October and it’s starting to be NBD.  I’ve also come a long way with my dislike for solo running and have gotten very used to logging nearly all my miles alone.

Last week was supposed to be my peak mileage week. I was confused when I realized that it would be my first and only 55 mile week and that it was so far from race day, but figured Pfitz knows what he’s doing. My best guess is that it was the last week of the “endurance phase” so now that the endurance is built, we’ll focus on speed. I had to move around my workouts last week and put  my long run on Saturday since I had a good friend’s holiday party Sunday night and I promised her after last year when I went home early because I was Ironman training that this year I’d drink and stay past 10 p.m. I also had my work Christmas party followed by a social function for Mike’s work on Thursday night which would require a rest day Friday. I created my running schedule and fit all 55 miles in, but then disaster struck – rain. Not just a light sprinkle, a “torrential downpour” was predicted. I discovered this at 8 p.m. on Wednesday night and decided we’d wake up Thursday morning and see how bad it was. Of course we woke up at 5:30 and it was dark, windy and cold, so we went back to  bed for another 30 minutes and then got up and did P90X Core Synergistics instead. Clearly not the same thing as a 12 mile run but at least we did something!

Corny Family Photo with Friends at the Christmas Party Saturday night
Corny Family Photo with Friends at the Christmas Party Saturday night

I was disappointed to have missed my run but also comforted by the fact that on Wednesday morning I had the best tempo run I’d ever had. The run was scheduled as 11 miles with 7 at tempo pace. This was the longest tempo run to date as well as the longest portion at tempo (all tempo runs are between 8-11 miles with anywhere from 5-7 miles at 15k to half marathon pace). I ran the first four miles of the “warm-up” quite slow and was actually already preparing myself for a crappy run, but once I started to pick it up, I felt great! The miles ticked by and my energy didn’t wane. As I have for every tempo run so far in this training cycle, I finished up with my fastest mile – 7:50. I couldn’t believe it when I looked at my watch during the last two miles and saw I was fairly comfortably running in the high 7s. That doesn’t happen to me often! My average pace for the 7 mile tempo portion was 8:20!

My long run was also good this week. I ran 20 miles, 6 of which were with Asia and the last 7 of which were with Mike. It was nice to have a buddy for most of the run! Overall I felt pretty good on this run and definitely felt the best I’ve ever have after a 20 miler. My pace was also 25 second/mile on average faster than the previous time I ran 20 miles in this training cycle. Maybe it was the ocean ice bath I took immediately afterward?

These next few weeks are all about speed. Pftizinger’s plan includes a few “tune-up races” which are supposed to be 10-15k races run on a Saturday followed by a long run on a Sunday. This is all after a 8 mile Vo2 max interval session earlier in the week as well as a mid week long run of up to 12 miles. He doesn’t play any games. Since San Diego has literally ZERO Saturday races, I will have to substitute these tune up races for tempo runs. I will also be subbing the prescribed V02 max intervals with my Yasso 800s. I think this will work since he basically varies between 600s, 800s and 1000s in terms of intervals.

Here’s how my up coming week looks:

Monday – Yoga at lunch

Tuesday – 8 Miles with 6 x 800 intervals & 30-60 min strength and ab work

Wednesday – Medium Long Run 12 Miles

Thursday – Rest or Cross Train (May go for Core Synergistics again!)

Friday – Recovery 6 miles followed by ab work

Saturday – 10 Mile Tempo Run

Sunday – 17 Mile Long Run

This will be my highest volume week ever! I’m hoping to get plenty of rest and eat healthy to prepare myself for it and ensure speedy recovery. Luckily this week won’t be as hectic at work and we don’t have any more holiday parties (until the actual holidays of course) so that will help a lot.

Christmas Tree Salad - Healthy and Festive!
Christmas Tree Salad – Healthy and Festive!

 

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

December 18, 2012 By fitnessfatale 1 Comment

Filed Under: Running, Uncategorized Tagged With: christmas tree salad, pfitzinger 18/55 marathon training plan, Surf City Marathon

Reader Interactions

Comments

  1. sarahthefitfoodie

    December 18, 2012 at 10:10 pm

    So amazing!! I am slowly but surely getting back to running, hoping my glute issue has slowly healed itself. I am looking forward to running Surf City Half and reading more of your training recaps!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...