Happy 2017! It was week six of marathon training and it was a cut back week thanks to my running coach. She switched things around since I was on vacation which worked out nicely. All of last week’s runs were done north of Seattle with the exception of last Saturday’s run. Here’s what last week looked like from Coach Dawn’s plan:
Monday – Plan: Just run comfortable, add a few strides after 2 miles. Can do 3-5 miles depending on how you want to work the #’s this week. Weekly target around 28-31 miles. Actual: Ran 4.0 miles and did a few strides, average pace 9:47. Tuesday – Plan: 15 minute warm up, then do 10 x 30 seconds fast with 2 minute recoveries.
15 minute cool down- or until you get to 5-6 miles. No paces on the 30s, just run fast. Actual: I did the workout as planned and ended up with 6.08 miles, avg pace 9:03. The 10 intervals were tough especially at the end. I did get to run with my nephew for the warm up. So cool that he likes to run! 🙂 We did play some Pokemon Go on the run and caught a Santa Pikachu.
Wednesday – Plan: Rest day. Actual: Rest day.
Thursday – Plan: 6-7 miles at 8:40-8:50. Actual: Ran 6.02 miles, average pace was 8:37. I felt fine going a little faster. For some reason my Garmin told me I was going slow at some parts but I was really going fast. It did feel faster but was manageable.Friday – Plan: 3-4 miles at recovery pace.
Try to get some drills and strides in here.
Would rather you run 3 and have time for the drills if you are short on time.
Strides after 10 minute warm up. You can do the drills mid run also if you would like.
3 or 4 drills. Actual: I had to split this one up due to a child care issue. I ran 2.12 miles with some strides after 10 minutes on the Burke Gilman trail and ran the rest near my brother’s house. I did get in drills after the last mile.Saturday – Plan: 9-10 miles with last mile 8:20-8:35. Actual: I ran 10 miles, average pace was 9:01. The last mile average pace was 8:17. I felt pretty good on this one.Sunday – Plan: Rest day. Actual: Rest day.
Total miles = 29.22 miles. It was a nice cut back week. I got within the weekly target of 28-31, so that’s good. I had a great time running with my sister and the change of scenery on the Burke Gilman trail was wonderful.
December ended up being a pretty good month. I got some major miles in, 151.8 miles which is a lot for me.
Since we were on vacation, it was a busy and fun filled week. Here are some of the highlights:
We went to downtown Seattle and saw the Harry Potter Gingerbread themed village at the Sheraton Hotel. We did have to wait in line for an hour though. But it was neat to see.
We saw the movie, Sing. It was pretty good and the kiddos enjoyed it.We went to Bellevue park and played Pokemon Go. We actually caught a rare one since none of us had caught an Aerodactyl before.The kiddos had fun at a trampoline/play place called Elevated Sportz in Bothell.
It was great catching up with friends.