Buffalo Marathon training: Week 5 recap

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 Week 5 of marathon training done for the Buffalo Marathon utilizing Runna.

Here's how it went:

Monday - Cross training: SkiErg workout consisting of 3/4/5/4/3 min sets with 2 min recovery between.  Runna strength consisting of fire hydrants, walking lunges, bear crawls, calf raises.

Tuesday - 5 mile easy run on treadmill averaging an 8:30 pace.

Wednesday - "Over and Unders Miles" on the treadmill.  1 mile easy warmup at 7.2mph, followed by 1 mile at 7.8mph and then 1 mile at 8.6mph with 1 mile cool down at 7.2 mph.

Thursday - Cross training: 20 min Peloton bike class.  Runna strength consisting of leg swings, BW squats, lunge hold calf raises, lateral walks.

Friday - "Broken Miles" on the treadmill.  .75 easy warm up (7.2mph) followed by 2 min walking at 3.5mph.  Then I did two sets of (.75 at 9.2mph, 2 min walk at 3.5 and .25 at 9.9mph, 1 min walk at 3.50) followed by .50 mile cool down at 7.2mph.

Saturday - Cross training: 45 min Peloton bike class.  10 min Peloton legs class.  Heavy bench press.

Sunday - 11 mile long run on the treadmill.  Held around a 9 min/mile pace.

As you can see, all runs this week had to be done on the treadmill for safety.  Lots of ice and temperatures dropping below zero.  Another solid week of marathon training.  I have learned to properly synch the Runna app, treadmill, and Garmin to have consistent measurements.

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