Workout for Week of Dec 5th to Dec 11th. Total 27 Miles

Friday. 6 Miles Easy
Saturday 15 Miles long run
Sunday. 6 Miles Easy

Dec 4 CIM 2016

I paced my wife for her first marathon. It went pretty well. Basically she trained only for the weekend long run and headed for the marathon. She finished one 20 mile LSD, two 17 miles run, a few 15 miles LSD, and the rest were 13 miles long run.

Our goal for her was 4:45. Since she finished half marathon at 2:03 the beginning of this year, so we think the 4:45 should be ok. My only concern was how her body will react after the mile 20.

So we started very slow, followed the pacer of 4:38 most of the time. For some times, she would try to run the pace within 10 and I held her back. The strategy went pretty well. And she was not tired at all after the race.

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Stride Length	Calories
1	10:39	10:39	10:33	1.00	--	64	10:38	10:33	9:47	120	131	176	184	0.86	124
2	10:30	21:09	10:26	1.00	70	87	10:30	10:26	9:57	129	136	177	183	0.86	133
3	10:19	31:28	10:15	1.00	32	49	10:19	10:15	10:05	129	134	178	184	0.88	127
4	10:03	41:30	9:58	1.00	--	52	10:03	9:58	9:43	130	139	178	187	0.90	121
5	12:26	53:57	9:10	1.00	7	--	12:26	9:10	6:43	123	148	133	197	0.97	120
6	9:42.4	1:03:39	9:38	1.00	--	18	9:42	9:38	6:36	135	149	175	192	0.95	123
7	10:02	1:13:41	9:56	1.00	23	32	10:02	9:56	9:24	130	136	180	187	0.89	106
8	9:55.5	1:23:36	9:51	1.00	33	20	9:55	9:51	9:15	132	144	180	188	0.90	109
9	10:06	1:33:42	10:05	1.00	12	8	10:06	10:05	9:41	130	136	180	187	0.89	99
10	10:24	1:44:06	10:19	1.00	16	20	10:24	10:19	9:57	127	134	180	187	0.86	75
11	10:20	1:54:26	10:17	1.00	19	54	10:20	10:17	8:10	125	134	177	194	0.88	65
12	10:22	2:04:48	10:16	1.00	71	56	10:22	10:16	9:39	125	134	179	185	0.87	69
13	10:10	2:14:58	10:06	1.00	20	40	10:10	10:06	9:41	127	133	180	185	0.88	76
14	10:25	2:25:24	10:23	1.00	--	--	10:25	10:23	7:14	130	138	173	194	0.89	88
15	10:36	2:35:59	10:26	1.00	--	17	10:36	10:26	8:32	131	136	176	191	0.86	100
16	10:27	2:46:26	10:26	1.00	22	30	10:26	10:26	6:42	132	136	176	190	0.88	93
17	10:22	2:56:47	10:20	1.00	--	18	10:22	10:20	10:03	131	136	179	184	0.87	81
18	11:10	3:07:57	10:38	1.00	5	28	11:10	10:38	6:47	129	142	163	197	0.88	79
19	10:15	3:18:12	10:10	1.00	11	15	10:15	10:10	7:32	132	152	179	198	0.88	84
20	10:57	3:29:09	10:41	1.00	--	10	10:57	10:41	8:33	130	136	168	188	0.88	81
21	10:15	3:39:24	9:57	1.00	--	14	10:15	9:57	6:58	135	143	168	189	0.94	104
22	11:14	3:50:37	11:11	1.00	--	7	11:14	11:11	9:02	131	141	171	184	0.84	86
23	10:40	4:01:17	10:36	1.00	13	10	10:40	10:36	10:01	133	137	180	186	0.84	89
24	11:28	4:12:45	11:18	1.00	3	7	11:28	11:18	8:24	130	137	167	187	0.84	78
25	10:33	4:23:19	10:28	1.00	--	7	10:33	10:28	9:04	137	142	178	189	0.86	110
26	10:18	4:33:37	10:12	1.00	--	--	10:18	10:12	9:29	138	141	180	191	0.87	109
27	3:44.4	4:37:21	3:31	0.38	--	--	9:57	9:22	5:24	146	161	162	216	1.00	50
Summary	4:37:21	4:37:21	4:37:21	26.38	358	694	10:31	10:31	5:24	130

Workout for Week of Nov 21st to Nov 27th. Total 50 Miles

Monday. Rest.

Tuesday. 6X1Mile. Total 10.5 Miles.

Wednesday. Rest.

Thursday. 7 Miles Tempo. Total 10 Miles.

Friday. 6 Miles Easy.

Saturday. 10 Miles.

Sunday. 16 Miles Long Run.

Workout for Week of Nov 14th to Nov 20th. Total 37 Miles

Tuesday. 5X1k.  Total 7 Miles.

Wednesday. Easy Run 10 Miles.

Saturday. Race day 13.1 Miles.
Not a bad race. Finish time is 1:35:47.

Sunday. 10 Miles Easy.

Workout for Week of Nov 7th to Nov 10th. Total 29 Miles

Monday.  5 Miles Easy.

Tuesday. 16-20 Miles.

Wednesday. Rest.

Thursday.  8 Miles Tempo. Total 10 Miles.

Friday-Sunday. Rest

Workout for Week of Oct 31st to Nov 6th. Total 33 Miles

Monday. 6 Miles Easy

Tuesday. 5X1k Repeats. Total 7 Miles.

Thursday. 5 Miles Tempol Total 7 Miles.

Saturday. Race. Parkway Half Marathon 13.1 Mile. Finish time 1:35:25

Workout for Week of Oct 31st to Nov 6th. Total 33 Miles

Monday. 6 Miles Easy

Tuesday. 5X1k Repeats. Total 7 Miles.

Thursday. 5 Miles Tempol Total 7 Miles.

Saturday. Race. Parkway Half Marathon 13.1 Mile. Finish time 1:35:25