Week 14 of Training for the Philadelphia Marathon

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Race day is now less than one month away. My plan for this week was to continue my progress and put in another big week of training. I managed to finish the week with 104 km done. That makes three consecutive weeks of at least 100 km. For me that is a first and certainly a positive as I get closer to taper time.

I managed to average over 10 km per run again this week with my shortest one being a 10.2 km effort. Once again my threshold and speed workouts were by biggest efforts during the week.

Tuesday night’s threshold effort involved a 3.2 km warm up, 6.4 km at 4:25/km, an easy 5:00, 10 x 100m hard/0.30 easy and a 3 km cool down. I managed to plot out my route for this run properly as I arrived at the highschool close to my house in time to do my 100m sprints on the track…

With my wife being out of town Thursday I had to push my speed workout back to Friday night. This week my workout ivolved a 32 km warm up followed by 6 x 200m hard/200m easy, 6.4 km @ 4:30/km, an easy 1:30, 6 x 200m hard/200m easy followed by a ool down of just over 3 km for a total of just over 18 km done.

Unfortunately I was not able to make use of a track for my 200m sprints when I did this workout. Like I often do I ended up running it on a bike path on my way home from work with my backpack on. Fortunately it is still pretty warm here during the day and I am not having to load much in my backack so I did not really feel it.

This morning I ended off the week with my longest run with one of the kids in the Chariot. I ended up doing 35 km with my 2 year old along for the ride.

I know have 4 more weeks of running before race day. My plan is for two more weeks of solid mileage before I do a 2 week taper leading up to race day.

How did your week go?

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