The weather in DC is perfect for running, and I'm starting to feel really good about the upcoming marathon.
On Saturday, I hit the treadmill for Yasso 800s. In theory, to run a marathon at a certain time - say 4 hours - you should be able to run repeats of 800 meters in 4 minutes. I've done this workout a few times during training but finally got myself up to 10-800 meter repeats (7 x 800 @ 4:15, and 3 x 800 @ 4:00). The repeats were a nice push to get me in shape for the race.
This week, I started with cross-training, a rest day, and a 4-mile tempo run. The rest of the week includes:
Thursday: 3 miles
Saturday: 8 miles
Sunday: 3 miles and strength training