The First 4 Weeks: A Lookback
The First 4 Weeks: A Lookback
25% through training.
My Marathon training buildup is 16 weeks for the Richmond Marathon on November 11th. I’m exactly a 1/4 the way through training and wanted to share some numbers and stats from what’s been happening. A look at where I started and where I am.
Training started on July 23rd, 2023 on a Sunday.
28 Days of Training Completed. (4 weeks)
Total Runs: 21 Running Days + 7 Rest / Cross Training Days
Mileage:
Day 1: 7.0 miles
Week 1: 23.2 miles
Week 2: 24.5 miles
Week 3: 30.3 miles
Week 4: 33.5 miles
MILES START-TO-DATE: 118.5 miles
Best Mile:
Week 1: 8’56”
Week 2: 8’41”
Week 3: 10’08”
Week 4: 8’49”
Short & Long Runs:
Shortest Run: 3.0 miles
Longest Run: 11.0 miles (Should have been 12 by now, but you can read about that in Chapter 4)
Paces and Heart Rate Comparisons:
Day 1: 7.0 miles: AVG Pace: 10’45” with an AVG HR of 142bpm
Week 1: 8.03 miles: AVG Pace: 10’57” with an AVG HR of 138bpm
Week 2: 9.04 miles: AVG Pace: 10’39” with an AVG HR of 143bpm
Week 3: 11.00 miles: AVG Pace: 10’52” with an AVG HR of 137bpm
Week 4: 8.03 miles: AVG Pace: 10’26” with an AVG HR of 139bpm
My average HR is decreasing on my long runs while my pace is increasing. I’ve noticed lately that my AVG HR on the long runs generally stays in the 120’s until I’m about 75% through the run then it will start to increase.
Weight:
Starting Weight: 234 lbs.
End of Week 1: 225.6 lbs (-8.4lbs)
End of Week 2: 223.3 lbs (-2.3lbs)
End of Week 3: 222.8 lbs (-0.5 lbs)
End of Week 4: 220.8 lbs (-2.0 lbs)
Total Weight Lost during training: 13.2 lbs.
I’ve removed almost all sugars and carbohydrates, increased lean meats and vegetables with some fruits and nuts.
My goal is to be 199lbs or below for the Tuna 200 on October 20th. That’s exactly 60 days away. I believe this is possible.
Marathon Race Day Goal Weight: 185lbs on November 11th.
I’ve been eating
9 of my 21 total run days were solo runs. 57% of my runs have been with friends.
Over the course of the next 4 weeks I will be running in North Carolina, Florida and Kansas. Hopefully temperatures will be lowering a little in the mornings and my speed will start to increase. My goal for the Marathon is a 3:45 Marathon, but I’m having a hard time visualizing that at the moment an 8’35” mile for 26.2 miles.