This is the fourth week of my marathon training plan for the Columbus Marathon. The marathon is October 20, 2019. I’m following the Pfitzinger 18/55 plan again.
Monday: 9 with 5 at HM Pace. The last TWO pace runs were rough due to weather. This one was no exception, but execution was better! Kept it in the township park, where there were two polite dog walkers I’ve seen several times, and another gentleman that was walking around, and I think he was picking up trash (!!!). The HM pace portion was 5 miles in 39:01 – a 7:48 pace. The goal pace was 7:30 – 7:50, so I was within the range. Overall, 9 in 1:14:52 (8:19 min/mile pace).
Tuesday: Supposed to be 5 miles, but travel to and from Chicago messed that up.
Wednesday: 10 miles. Ran in East Fork. Prior to starting, I realized one of my RunLites was dead. It was rainy-ish going to the park with some drizzle, etc. Then around mile 7 it started to rain harder. Hydrated with Gatorade Endurance. 10.26 miles in 1:32:19 (9:00 min/mile pace).
Thursday: I went to bed last night with heat advisories. Today was warm, and the dead RunLite is really dead (I tried charging it, no dice), so I ran around with one headlight (earworm!). I did my normal twice-a-week form and mobility drills and then ran an easy 5 miles, stopping once to pick up trash and yelling at geese three times (twice near a highway patrol officer doing paperwork in the nearby parking lot). I actually did tell one goose to “hiss at me again, motherfucker!” Finished with stretches, squats (with weight!), single-leg squats (no weight), one-leg deadlifts (with weight!), and five pull-ups. 5.01 miles in 43:46 (8:44 min/mile pace).
A little hazy in the morning. 
Yes, I brought this with me. 
Friday: 16 miles with 10 at M pace. So today was an excessive heat warning…
I set out with a 16 oz bottle of water, a 16 oz bottle of Gatorade Endurance, and a “Hoppy Trails” Gu. My watch complained at me for every one of those 10 miles, as I never got a good pace. I alternated water and Gatorade until I ran out of Gatorade (around mile 12-13), and not long past I ran out of water, so I drank some at the park’s fountain and added ~4 oz to my water bottle for the last 2 miles. I did a fair bit of walking in this, but I survived. I took the Gu at mile 8, but I didn’t take much as it didn’t taste very good. Overall, 16 miles in 2:43:15 (10:12 min/mile pace). I’m sure yesterday’s weights didn’t help, and also not having many carbohydrates last night and going to bed a little late didn’t either.
Following the run, I got cleaned up and dressed and sat down to put on compression socks and ended up falling asleep for around 45 minutes.
That’s the week. I was considering a shakeout run on Saturday to get those 5 miles in, but given the heat, my wife’s reaction to falling asleep in the chair, and the laundry-list of things I need to do, it’s unlikely. 40.27 miles for the week.