Week Three of 9 Weeks To Milo

This is already the third week of my 9-week marathon training schedule.

So far so good. The body feels stronger though still a little bit slower as compared to my speed on the Greentennial Half Marathon race. Hopefully, I can bring my body back to that speed as I continue on my training.

The focus for this week is still on improving my speed using the Yasso interval training run and on building endurance with Easy runs and Sunday long runs.

Provided below is a summary of my runs this week and the past 2 weeks.

My Full Marathon Training Schedule 

Week #	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1		Easy 10k		Easy 12k			Long 25k
2		Yasso x 6		Easy 12k			Long 21k
3		Yasso x 7		Easy 15k			Long 27k
4		Yasso x 8		Easy 15k			Long 29k
5		Yasso x 9		Tempo 12k			Long 31k
6		Yasso x 10		Tempo 12k			Long 33k
7		Yasso x 6		Tempo 14k			Long 25k
8		Yasso x5		Tempo 14k			Long 21k
9		Tempo 10k		Tempo 8k			Marathon

Yasso x 7 (12 KM), 1:04:23 hours
8PM Tuesday, June 14
Velazquez Park, Makati

As a response to my poor repeats on the last two laps of my Yasso x 6 training last week, I decided to increase my recovery times. Just make sure I have recovered enough and that I utilize all the remaining seconds that I am allowed to recover (Yasso principle is to run the 800 meters and then jog/walk to recover using the same amount of time it took us to run that distance). I improved ever so slightly, from a double 3:17 on the last repeats of my Yasso x 6, to a 3:13 and 3:16 on my last two repeats of the Yasso x 7.

Not a major improvement, but still.. an improvement. Hehehe. More importantly, I stayed within my 3:00 - 3:20 target repeats which predicts a marathon finish time of under 3:20 hours.

Yasso 800m x 7

Lap #	800m Time	Pace (min/km)	Recovery Jog	800m - Recovery
1	3:05	3:52	3:00	+5 seconds
2	3:02	3:49	3:02	0
3	3:10	3:59	3:03	+7
4	3:06	3:53	3:01	+5
5	3:08	3:56	3:04	+4
6	3:13	4:02	3:12	+1
7	3:16	4:06

EASY 15 KM, 1:16:16 hours
8PM Thursday, June 16
Velazquez Park, Makati

As of Thursday, my legs are already eager to run at race pace. I had three or four kilometer laps under 5:00 minutes. But I had to control the enthusiasm. I need not overdo my EASY runs. Just run, relax and get the feel of running while piling up the mileage database.

Finished 15 kilometers at a 5:06 pace.. OK, I know. I am a bit too eager to run fast as of this stage of my training and I can barely control myself.

Bless the Lord God almighty for the joy, that runner's high, and the strength, speed, endurance and discipline to keep on running.

Strength training sessions continue this week and I am feeling less pain as compared to last week. My body must have been adapting to the stress applied to my arms, chest, back, legs and shoulders. Will this training help my legs endure the longer long runs up ahead on our marathon schedule? We'll see this Sunday on a 27-kilometer run.. and on the succeeding long runs up ahead till Milo marathon.

My Strength Training Schedule

Week #	Monday	Tuesday	Wednesday	Thursday	Friday	Sat	Sun
2	Arms	Chest & Back	Legs	Chest & Back	Legs
3	Arms	Chest & Back	Legs	Chest & Back	Legs
4	Arms	Chest & Back	Legs	Chest & Back	Legs
5	Arms	Chest & Back	Legs	Chest & Back	Legs
6	Arms	Chest & Back	Legs	Chest & Back	Legs

NEXT UP..
LONG 27 KM
5AM Sunday, June 19
Aguinaldo Hiway, Silang, Cavite