Less than 8 weeks to the Olympic Marathon Trials: Last week's training

I got a little behind on my weekly blog with the holidays this week, but the training is below. The week was another step in the right direction, and most importantly, I'm still healthy. I have still been waiting for the day that I am going to wake up and have my sacrum or navicular start hurting again, but that day hasn't come even as my volume starts to jump back towards normal levels and the intensity is returning along with it. Last week consisted of my first measured threshold style effort with a 4 mile tempo coming after 40 minutes of moderate running. While 19:34 for 4 miles is not particularly fast for me in this type of workout, I am still pleased given it came during my 4th week back to ground running. The goal will be to get to 2 x 4 mile tempos under 19:00 about a month out from the race. I think I can get there.

I'm going to keep this update short as I am just finishing off my coffee and getting ready to head out for a long Christmas Day workout! Happy Holidays and Run Happy!

Week 4	AM	PM	Strength/Drills	Mileage
Monday	aqua jog 75 minutes	70 minute run	1 hour	11
Tuesday	Fartlek: (5 min, 4,3)(4,3,2)(3,2,1) w/equal recovery jog	off - travel to PDX		14
Wednesday	9 miles + drills and strides	5 miles		14
Thursday	9 miles	5 miles	1 hour	14
Friday	Aqua jog 90 minutes	off		0
Saturday	40 min run, 4 mi tempo @ 19:34, 30 min run	off		17
Sunday	10	aqua jog 1 hour	40 minutes	10
TOTAL				80