FLM, Weekly Recap

T Minus One Month

Hey friends!

Last week was the sixth week of the marathon specific phase of my training for the First Light Marathon. Less than a month to go! Holy Moses.

After running the marathon last Sunday, I was a little fatigued (not injured, just tired). I guess that is to be expected. Since the marathon was approached more as a long training run, there was technically no break in workouts and everything was supposed to be training as usual. However, I think the marathon took a little bit more out of me than expected, both physically and mentally. My motivation to run First Light seems to be dwindling at this point. Hopefully things will turn around a bit this week.

Here is what my training looked like the week of 12.11.17 – 12.17.17:

Monday – Easy: 5 miles (8:59 pace)

Tuesday – Easy: 5 miles (8:52 pace) 

Wednesday AM – Easy: 9 miles (8:18 pace) + PM – Easy: 5 miles (8:38 pace)


Thursday – Groove Repeats: 12 miles (7:25 pace)

My schedule called for a 2 mile warm up, 6 X 1 mile groove repeats (between LT & VO2 max pace) with a quarter mile recovery and a 2 mile cool down. My goal range for the groove repeats was between 6:05 and 6:10 pace. I knew going into this workout that my legs weren’t going to cooperate. While they were feeling better, they weren’t fully recovered from the marathon.

My coach pointed out that the point of the marathon specific phase is to train the legs (and mind) to run even when tired. With this in mind, I kind of approached the workout as if it were the last 6 miles of the marathon. My legs will be tired. My pace (likely) won’t be exactly what it is *supposed to* be. This workout proved to me that even when I don’t think it is possible, I can still work hard and have a decent run.

Mile splits were 6:28, 6:28, 6:36, 6:31, 6:38 and 6:26. Sometimes showing up and putting in the effort is more important that nailing specific pace goals.

Friday AM – Easy: 6 miles (9:04 pace) + PM – Easy: 5 miles (9:39 pace)


Saturday – Easy: 9 miles (8:30 pace)

Sunday – Long Run: 20 miles (8:12 pace)

Several of us met in Mobile Sunday morning and ran the hilly section of the First Light course (miles 10 through 20 essentially) twice. I was technically supposed to do a steady state long run at 7:10 to 7:20 pace. I think running the course with friends was more beneficial at this point. 20 miles at 7:10 would’ve been a bit stretch after the marathon last week and would’ve set me back a decent amount as far as recovering this week.


Total – 76.0 miles

That’s it for now! See you soon!

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