Philadelphia Marathon Training Weeks 1-4

I plan on posting about my marathon training once a month. Even though I keep track of mileage on Daily Mile, Running Ahead, and my own personal spreadsheet, I thought it would be nice to record it in just one more place.
And I can’t believe that month 1 of marathon training is over! It ended up being a bit intense. Handling running and cycling can be mentally and physically tiring.

Week 1 – this week was a little thrown off because of the SheRox Duathlon. In the end everything worked out and I don’t think pushing training a week will completely throw me off.
M: 5 easy miles on the treadmill, strength and mobility exercises.
T: Rode 17.4 miles in East Fairmount
W: 6.5 easy miles on the treadmill
T: Rode 13.8 miles in East Fairmount
F: 5.25 easy miles on the treadmill
S: Rode 29.8 miles on the cx bike through Wissahickon
S: Duathlon!
Ran 2 miles, biked 15.5 miles, ran 3.1 miles.

Running mileage: 22 miles
Cycling mileage: 76.5 miles

Week 2
M: Rest
T: 3 miles easy on the treadmill, strength and mobility exercises
W: 6 miles hills on the treadmill
Overall it was pretty easy but I threw in 6×1:30 of hills.
T: Rode 16.5 miles
Rode some gravel, practiced dismounts around Belmont Plateau.
F: 9 easy miles on the treadmill
Combined Friday and Saturday’s runs so I can ride my bike on Sunday.
S: 9 miles along Kelly Drive
I thought my legs were going to be tired, but they felt great!
S: Biked for ~2 hours in White Clay

Running mileage: 27 miles
Cycling mileage: 26.5 miles

Week 3
M: Biked ~12 miles
On Monday evenings some people get together to practice cyclocross. We did a grass track loop.
T: 7 miles speedwork on treadmill
Super awesome run, did 7×800 at 7:53 pace!
W: 6 easy miles on the treadmill, rode 15.4 miles
It was a lesson in taking it s.l.o.w. In the evening I went to cyclocross practice on an actual course. Was really rainy and muddy.
T: 1 hour of yoga
F: 11 miles along West River Drive
Physically I felt fine but mentally I am not ready for long runs.
S: 6 miles along Kelly Drive
Easy recovery from my long run.
S: Rode 17.4 miles
Rode with some friends through Fairmount. Went to the cx course and did a few laps.

Running mileage: 30 miles
Cycling mileage: 44.1 miles

Week 4
M: Rode 14.3 miles
Another night of grass track practice. People were pushing the pace this week. Had some pain in the back of my knee, but it seemed to go away as I rode.
T: 6 mile tempo run on the treadmill
I figured tempo runs will probably be very beneficial and I should start doing them.
W: 7 miles easy on the treadmill
T: Rode 12.4 miles
Went out by myself and did some laps on the cx course.
F: 10 miles on the treadmill
I have no idea why I ran all of this on the treadmill, but I just felt like it. Great run, watched a lot of stupid tv shows.
S: 5 miles on the treadmill
I was supposed to run 6 miles but I just couldn’t get that last mile out. Oh well.
S: Rode 16.8
I went to a cx clinic in the morning at Belmont Plateau. After the clinic some of us rode over to the cx course and did a few practice laps.

Running mileage: 28 miles
Cycling mileage: 43.5 miles

Random notes:
I’ve been trying to incorporate weekly strength and mobility exercises. For the past few weeks I have been following this video from Jen at Peanut Butter Runner. I feel like it targets most of the major muscles and I feel like I get a good enough strength workout without being sore the next day.
I’ve been trying to attend weekly yoga classes. I was doing really well all summer until marathon training started, hah. Lululemon holds free classes every Thursday evening at the Comcast Center. I think these are about to end, but hopefully this fall they will provide a free yoga for runners class like they did last year. You can’t beat free yoga! You can check the schedule here: http://www.lululemon.com/philadelphia/walnutstreet/events/

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One Response to Philadelphia Marathon Training Weeks 1-4

  1. I’m doing the half (my first ever)! See you in Nov.! Have you done this race before? I’m nervous about hills!

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