McMillan Custom Marathon Plan: Week 11 Day 4

Week 11, Day 4
Phase: Marathon
Workout: 14 mile Medium Long Run with Marathon Pace Workout: 3 to 4 mile Warm-Up + 6 to 8 miles at goal marathon pace + 3 to 4 mile Cool-Down
Purpose: Build Endurance + Stamina
Comments: This is another great opportunity for a dress rehearsal for the race. Try out your nutritional routine and your equipment. Choose a flat, marked course so you can really ‘dial in’ your marathon pace

Toughest workout of the training plan so far, and to be honest it was quite difficult getting motivated for it. My legs have been fatigued all day and haven’t really been right since Sunday’s 20 miler; hardly the best preparation for a 14 mile mid-week run.

On the bright side it was a little cooler today and slightly overcast with a pleasant breeze; much more conducive to a longish run than the blazing heat and humidity we’ve had of late.

Anyway, off I went, hopeful of a semi-productive workout but not convinced I’d be able to meet the required 6-8 miles at goal marathon pace (6:30 per mile). The first two miles of warm up were a slog (just under 8:00 per mile pace), but luckily my legs loosened up slightly in the next couple of miles. I stopped briefly at a portable toilet in the park at 4 miles before launching myself into the six miles at goal marathon pace.

A glance down at my Garmin showed an average pace for the current lap as 6:45 per mile. Judging by how crappy I was feeling before I started the workout, I think I would have been happy with this pace for the “marathon goal pace” section of the run, but now I was out on the street I wanted to hit the real target of 6:30 per mile.

I sped up slightly, but with just over five miles to go, was very conscious of not blowing up early and therefore tried to control my pace as best as possible. The rest of the “marathon goal pace” six miles ended up being a real battle; almost 40 minutes on your own against the clock is not only a physical challenge but a mental one too.

Slowly but surely I chipped away at the average pace and ended up with 6 miles at 6:31 per mile; not bad at all for a solo effort. I drank from the usual water fountain and plotted out a four mile route back to the house which served as a nice cool down.

I think 14 miles is the longest midweek run I’ve ever done and I couldn’t wait to gulp down my Recoverite and soak in an ice bath for at least 15 minutes. My legs have taken a fair beating this week, but now I have two “easy” days to recover before the next long run on Sunday morning.

Oh yes, looks like I have a fair chance of recording a very rare 70 mile week this week. We’ll see in a couple of days I guess….

Distance: 14 miles
Time: 1:41:23
Pace: 7:12 per mile