Week 17 of Training for the Philadelphia Marathon

  
Race day is only one week away now and my last full week of training is complete. I ended up cutting a couple of my runs short this week but I am feeling pretty good about next week. I’ve had a good training cycle and managed to avoid getting sick or injured. Now I am looking forward to putting my training to the test. 

The key workout this week was a threshold effort on Tuesday. My schedule called for a 3.2 km warm up followed by 4 x 2 km @ 4:12/km with an easy 1:30 in between each set. A 3 km cool down left me with a 15 km workout. 

This is the second training cycle I’ve stretched my tempo and speed workouts to 15-20 km efforts during my biggest weeks of training. I think it helped me in the lead up to the Ottawa Marathon in May by having me run at a harder pace over longer distances. We’ll see in a week if it was in fact a benefit but for now at least it helped make me feel more confident about my training.

I ended the week with a marathon pace effort. I opted for a 16 km run today. I felt it was a good distance because it took me over an hour to complete but it wasn’t enough mileage to have a negative impact on my goal. 

Now the focus for the upcoming week will be to pay more attention to nutrition and rest. I’ll do one more tempo run on Tuesday but my key workouts are out of the way now. I just need to focus on being ready for next Sunday morning.

How did your week go?

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