Yesterday was my last long run before my first marathon. The race is 20 days away now and I feel more confident than ever thanks to a great tempo run that I found on competitor.com called the 5-n-Go Tempo run. I will explain more about what it is in a second though…
Yesterday, I
got up for my 5:00 AM run. I ate and
stretched before leaving for what would be the hardest run I have ever attempted. I knew the weather would be terrible, which
was making me more excited to get out there.
I know it sounds stupid… really stupid!
I figured that if I could do 20 miles in a constant rain, 13 mile an
hour winds, and 1,539 feet of elevation gain, then I will be more prepared for
the race. I didn’t stop there
though. Instead of going slower like my
training plan called for, I decided to do the Double 5-n-Go Tempo run.
The Double 5-n-Go Tempo Run consists of
the following:
3 miles at
an easy pace (9:30 min/mile)
5 miles at
goal race pace (9:00 min/mile)
1 mile at
15-20 seconds faster than race pace (8:45 min/mile pace)
2 miles at miles
at an easy pace (9:30 min/mile)
5 miles at
goal race pace (9:00 min/mile)
1 mile at
15-20 seconds faster than race pace (8:45 min/mile pace)
3 miles at
an easy pace (9:30 min/mile)
My goal race
pace is 9:10 min/mile, which will get me to the finish line in 4 hours
even. I have been training at a 9:00
min/mile goal pace though to add in a little extra cushion. I figured that my easy pace should be 30
seconds slower than my goal pace. The
article describes both a 5-n-Go Tempo, which is for half marathon training (10
miles) and the Double 5-n-Go Tempo, which is for full marathon training. It should be done 2 weeks before your half
marathon or 3 weeks before your full marathon so your body can recover
adequately before the race. Be sure to
spend some extra recovery days after this workout because it is so
demanding. I finished my Double 5-n-GoTempo run at a 9:11 average pace, although I did stop my Garmin at every red
light. I know that I won’t be stopping
during the race, but there won’t be stoplights either.
I am in my 16th
week of training for my first marathon.
It consists of:
Monday: 15
mile recovery bike ride
Wednesday: 6
mile run
Thursday: 15
mile bike ride
Friday: Rest
Saturday: 8 mile
run
Sunday: 13 mile
run
Now that it
is all downhill from here, I am really excited for race day. I would love to reach my goal of finishing in
4:00:00, but ultimately I would just be happy finishing. I know without a shadow of a doubt that I
will be able to cross the finish line. Training
for races (especially marathons) is very time consuming and really takes a team
to be successful. I feel truly grateful
for my training partners for pushing me, especially when I don’t feel like
pushing hard. You know who you are. Also, none of this would be possible if it
weren’t for my amazing wife. While I am
the one running the race, she is watching the kids and picking up my
slack. She is my ultimate partner, both
in life and in my training. Thank you
baby, I am one lucky guy!!!
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