The first week of 2017 is in the books. Last Thursday I finally got a chance to post my 2016 year of running in review. If you haven’t checked it out yet, click here. It was week 7 of marathon training and the Vernonia marathon is 90 days away. Here’s what last week’s training looked like from Coach Dawn’s plan:
Monday – Plan: 5-7 miles. Pace- 8:45-8:55. Strides after a couple miles. Get in as much as you can here. Actual: I woke up late but got in 6.3 miles before work. I forgot about the strides, average pace was 8:43.
Tuesday – Plan: Easy 15 minutes, then 30 minutes at marathon pace, around 8:30-8:40. Actual: Felt pretty good on this one and ended up with 5.13 miles, average pace 8:48. Wednesday – Plan: 3-4 miles at recovery pace/HR. Actual: Ran 4 miles, average pace 9:58.Thursday – Plan: 2 miles easy with 5 strides mixed in the first 4 miles (after 10 minutes)
2 miles at 8:30-8:45
1 mile at 8:10-8:15
1/2 mile at 7:40-7:50
1 mile at 8:10-8:15
2 minutes rest between each. Cool down until reach 8-9 miles.
Actual: It was chilly out, 16 degrees but felt pretty good running. It was a fun ladder workout. Splits for the first 2 miles were 8:29 and 8:29. 1 mile: 8:10. 1/2 mile: 7:43. 1 mile: 8:10. I was happy to hit my paces and I felt good. Ended up with 8.16 miles, average pace 8:53.
Friday – Plan: 3-4 miles at Recovery pace/HR. Actual: Another chilly run at 14 degrees, ran 4 miles, average pace 9:46.Saturday – Plan: 16 miles – Progression Long Run
2 miles at 9:10-9:40
12 miles around 8:50-9:05
2 miles at 8:35-8:50.
Actual: It started snowing towards the end of this run. You can’t really tell in the picture but that was at the end. I was happy to hit my paces for each progression. Average pace for the 16 miles was 8:50. I used UCAN again before my run and made a gel with it to take around mile 9. It’s still working well since I felt great energywise. I also took nuun every two miles or so for hydration.
Sunday – Plan: Rest day. Actual: Rest day.
Total miles = 43.61 miles. It was a really high mileage week for me. I’m feeling fine even after my 16 miler. Coach said this cycle would be increasing overall mileage and increasing intensity of runs. She wasn’t kidding and I’m liking it so far. 🙂
As for the rest of the week, we did get some snow on Saturday but not much. The kiddos made the most of it. 🙂
Sunday wasn’t pleasant because we had freezing rain and it was like an ice rink in the morning. It’s a little warmer now so it’s not that bad anymore. Hope everyone is staying warm!
How’d your week go? Any races coming up?