Vernonia Marathon Training Week 2 and Weekly Wrap (11/28-12/4)

I can’t believe it’s December already. Time is flying. I ended November with a good 104 miles. Last week was week 2 of marathon training and it went well. Here’s what I did from Coach Dawn‘s plan:

Monday – Plan: Relaxed, recovery pace- around 9:40+, 35-40 minutes. Actual: Ran 40 minutes, 4.07 miles and average pace was 9:49 min/mile.
img_1741Tuesday – Plan: 35-45 minutes- Keep pace around 8:50-9:20 and do 6 x 30 seconds fast with 2 min. recoveries. (after 10 minute warm up) Target pace 7:30-8. Actual: I ran close to 45 minutes, average pace 8:55, and did the 6 x 30 sec fast with 2 min recoveries. I ended up with 5.03 miles and splits were 7:22, 7:16, 7:05, 7:19, 7:37, 7:17. It’s hard for me to dial it in at the targeted pace since I tend to go too fast and it’s such a short amount of time.img_1755Wednesday – Plan: 4-5 miles, pace 9-9:45. Actual: Ran 5.0 miles with average pace 9:17 min/mile.
img_1770Thursday – Plan: 5-6 miles, aim for pace around 9-9:15. 4x strides after 2 miles- push the pace faster than your last strides. 4-5 various drills after. Actual: Ran 5.01 miles, average pace 9:02, and got 4 strides in after 2 miles. Afterwards I did some drills.img_1798Friday – Plan: Just a relaxed 3 miles at recovery pace- Slower than 9:40. Core work or workout video- but not too heavy on the legs. Actual: Had a nice recovery run at 9:47 average pace. I also did a core workout with hubby. We did Core de Force – MMA Speed. It’s a great and fun way to get a good core workout with the martial arts.img_1831-1img_1807Saturday – Plan: 10-11 miles. Comfortable pace, but push the last mile to 8:55-9 pace. Actual: Ran 11.01 comfortable miles with average pace 9:27. Last mile was 8:51. It was a good long run. I tried the Generation UCAN again and that’s all I had before my run. I felt good throughout. I like how it lasts long and I didn’t have to use a gel. I had to order some UCAN especially since it’s on sale until today. IMG_1849.PNGSunday – Plan: Rest day. Actual: Rest day.

Total miles = 33.15 miles. It was a good week. I got my workouts done and felt fine on my runs.

As for the rest of the week, Perry our Elf on the Shelf finally came. The kiddos were excited to see him. 🙂

On Saturday, we went to the Winter Wonderland lights display at the Portland International Raceway. This was the first time we went and it was neat to see the lights.

How’d your week go? Did you do anything festive? Any races coming up?

I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.

WeeklyWrap

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13 thoughts on “Vernonia Marathon Training Week 2 and Weekly Wrap (11/28-12/4)

  1. Beautiful Pictures and GREAT workouts!!!

    I keep saying I am going to do Elf on the Shelf and never do….sigh…maybe next year butI guess I still have time though-right?

    Look at those light pictures! I love the holidays and decorations!

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  2. Chew Chew made an appearance back too! I almost forgot about the elf until one of the boys asked when he came.:p Nice week of workouts! The winter wonderland lights look neat!!

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  3. My kids were too old to get on the Elf on the Shelf scene and man I could have been so creative with this! I even thought about doing it for the hubs, but then again…..
    I love seeing what trouble they get into!
    How fun, wow I do love festive Christmas lights. We go every year around our town looking at them!
    Thanks for linking up with us!

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  4. Which flavor of UCAN do you like? I tried the orange and was not a fan of that flavor. My kids were too old when The Elf came into fashion. Although, when I was a young girl we had an elf that looked exactly like that — but he didn’t do crazy things. I love looking at Christmas lights. That’s very creative to make a display on the raceway. Thanks for linking, Sherry!

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