Three weeks out before a marathon is my toughest week for a few reasons. I usually "up" the intensity quite a bit, plus I just want to get it over with and start easing the mileage load the last two weeks. This past week was three weeks out before Boston.
The toughest run was on Tuesday in Omaha, NE. (check out the elevation below) I ran one of the toughest hill workouts I've ever ran. The overall elevation gain was about 990ft in only 14 miles, with 10 different 50-100ft climbs. Plus, the toughest hill was a 200ft monster over about a mile. I managed to run the workout at a 7:31 pace, which I was happy with for the elevation. I took it easy toward the end - I didn't want to screw anything up physically for my race.
Here is how the week went:
Sunday - 18 miles @ 7:21 pace (long run)
Monday - 4 miles (recovery)
Tuesday - 14 miles @ 7:31 pace (hill workout)
Wednesday - 10 miles (recovery)
Thursday - 11 miles @ 7:47 pace (tempo run)
Friday - Rest
Saturday - 20 miles @ 7:42 (long run)
Total - 77 miles
I'll plan on about 45-50 miles this week with a hard tempo run toward the end, and then chill out the following week, rest and prepping for the race. Hope your training is going well!
... be great today!