Had a good Friday workout today. Did a 4 mile run on the treadmill to start. I was going to skip running today because I have an 18 mile training run Saturday, but I changed my mind to hit my weekly planned milage goal. I need to log over 40 miles this week so I wanted to hit that mark and if I missed today I would have fallen short.
This is the big stretch in the marathon running program with runs of 18, 20, 22 miles over the next three weekends before I start to taper down. The 2 marathons I ran (Marine Corp 2009 & Boston 2010), the program I followed worked for me, shorter runs at slithly faster than marathon pace during the week (7, 8, 9 miles) and the long weekend run slightly slower than goal pace. I do try the 20 or 22 miler at marathon pace or close to it. This worked during those two races, so I am not changing it to much. I am hoping for under 3 hours in Disney, since its pretty flat.
After running I had a weight training session that lasted 40 minutes. I did skip one movement, dumbbell step ups, because I wanted to save my legs a little. The marathon weight program is working great, I have added weight this fall while maintaining my body fat %. As I get into the last 2 weeks of marathon training I will drop the seeions down to 2 per week as a way of staying healthy and strong during the taper.
Long run planned for Saturday 7am. 18 miles in under 2:15 is the goals. It is going to be 26 degrees in the morning so I will have to prep for that. If its as cold at Disney as it was last year, I know I will be prepared for that.
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