This is week nine of the Denver Marathon Training Plan (+ some swim & bike training). Last week was the worst deviation from my training plan yet, having finished a whopping 4 of the planned 41 miles I was supposed to do. Continued apathy was the driver for this one. I just didn't feel like running.
I'll try one more time to get into the groove and get closer to my intended workouts. If this week is a flop, I may have to scrap the marathon this year.
Plan for this week:
| Weekday | Workouts |
|---|---|
| Monday: | Bike 9.5 miles (easy commute to the pool) Swim 3000 meters (long, moderate efforts) Bike 4.5 miles (easy commute to work) Bike 8.5 miles (easy commute from work) |
| Tuesday: | Bike 9.5 miles (easy commute to the pool) Bike 4.5 miles (easy commute to work) Run 4 miles (mod hard effort@ 8 min/mi) Bike 8.5 miles (easy commute from work) |
| Wednesday: | Swim 3000 meters (short, intense efforts) Run 9 miles (easy/aerobic effort @ 9:00 min/mi) |
| Thursday: | Bike 8.5 miles (easy commuting to work) Run 4 miles (aerobic effort @ 8:30/mi) Bike 8.5 miles (easy commuting from work) |
| Friday: | Bike 8.5 miles (easy commuting to work) |
| Saturday: | Run 9 miles (@ goal marathon pace) Ride 30 miles easy |
| Sunday: | Run 12 miles (@ marathon pace minus 45 to 90 seconds) |
Goal Totals
Swim: ~3.0 hrs, 9000 meters
Bike: ~6 hrs, 118 miles
Run: ~ 6 hrs, 38 miles
Total Goal Hours: 16.00 hrs
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