Vernonia Marathon Training Week 8 and Weekly Wrap (1/9-1/15)

We got lots of snow in the PDX area! It surprised me since we got about 7.5 inches, an unusually high amount. The snow has stuck around due to the freezing temps. Looks like it will start warming up on Tuesday and I’m ready for the snow to be gone and the sidewalks cleared. It was week 8 of marathon training and the Vernonia marathon is 83 days away. Here’s what last week’s training looked like from Coach Dawn’s plan:

Monday – Plan: Treadmill – Hills. Warm up 10 min at 1%

5 minutes at 3% around 6-6.1 mph
2 minutes recover at 1%
4 minutes at 5% around 5.4-5.5mph
2 minutes recover at 1%
5 minutes at 3% 6-6.1 mph

Remaining at 1% until you reach 5-6.5 miles.

Actual: Ran as planned. It wasn’t too bad and ended up with 6.08 miles.img_0588Tuesday – Plan: Recovery run. Super easy jog.. keep that heart rate low. 3-5 miles.

Actual: Had a nice recovery run and ran 4 miles, average HR 130. 001Wednesday – Plan: Easy 1:15, just run at a comfortable pace.
4x strides after warm up. You can mix these throughout the run.
After- want you do the Jay Johnson video
https://www.youtube.com/watch?v=yXpK3bF9UlA&list=PL13877E4BAE284884
(first video in the series).

Actual: Ran in the snow for 1:15 and didn’t bother to look at my distance until after it saved. Had I known I ran 6.99 miles, I would have ran the extra .01, lol.

001It was fun running in the snow and I used the YakTrax my hubby gave me for the first time. They worked well. I can’t believe how much snow we got. I did get the strides in and did the video.0e5f9167-1bfc-41d8-9b1a-6035bdc864a3

Thursday – Plan: Warm up 1.5 miles, then 2 x 2 miles at 8:10-8:20 (half marathon pace) with half mile rest in between. Then easy 1- 2 miles.
Actual:  This was a tough treadmill run. I did the 1.5 mile warm up, then ran the 2 miles each at 1% incline at 7.4 mph and the rest around 6.4 mph, 1% incline.

Friday – Plan: 3-4 miles at recovery pace/HR. As slow as you can run. 🙂
After-
Do these 2 videos to build eccentric strength for the downhill. + 5-10 minutes core.
https://www.youtube.com/watch?v=GaRaYrYiJjs (Quadruped)
https://www.youtube.com/watch?v=A08BmTVQ-D4 (Box jumpdowns). Start with 6 reps
Actual: Had to run on the treadmill again since the kids had another snow day. Ran 3.6 miles, average HR 126. Afterwards, I did the two videos and some core work.001-1

Saturday – Plan: Easy 17-18.. but if you are feeling especially good, you can run the last mile at 8:30-8:45.

Actual: It was tougher running on snow/ice. Some of the sidewalks were horrible with ice chunks and all, while some were more smooth covered ice. But I got it done. 🙂 Average pace 9:43. I used UCAN again before my run and made a gel to take around mile 9. The gel was more solid like the UCAN bars by the time I took it since it was so cold. Still felt great energy wise.001-2I was surprised to see this cool snow sculpture on the run. He’s holding my Simple Hydration bottle. 🙂 I hydrated with nuun about every 2 miles.
img_0748
Sunday – Plan: Rest day. Actual: Rest day.

Total miles = 44.68 miles. It was another good mileage week for me. Target range was 43-47, so I’m happy to be in the range. Training is still going well.

Here are highlights from the rest of the week:

On Monday, the kiddos didn’t have school due to the ice. They had fun putting together this Pokemon puzzle.

Tuesday night was when the snow started falling. By Wednesday morning it was a winter wonderland. The kiddos had lots of fun playing.

Thursday pics:

On Friday, my brother and his family came down for a tennis tournament and the kiddos were excited to see their cousin. We went on a walk Friday evening.

On Saturday, it was cool to get to watch my nephew play tennis in his tournament. It brought back memories of playing tennis for fun, especially during high school. It’s been a long time since I played.img_0761

img_0784
Photo courtesy of Amabelle.

Dinner was this delicious burger! img_0781

It was a cold but fun week. I’m ready for warmer temps!

How’d your week go? Any races coming up?

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

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15 thoughts on “Vernonia Marathon Training Week 8 and Weekly Wrap (1/9-1/15)

  1. The snow looks beautiful! Great job running a long run in the snow! I live in Alabama, but I’m from Chicago and sometimes I miss snow. We really don’t get much here, and if we do everything shuts down!

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  2. I’m chucking at the 6.99 miles. Running when there’s ice out is the absolute worse! I don’t run until tomorrow, and I’m hoping it warms up enough to clear out most of the ice.

    I’d say you get an A+ for getting it all done while the kiddos had snow days.

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  3. Wow! Ice and snow all week? Congrats on that 17 miler in the snow. It sure looks pretty. I haven’t seen snow since a trip to DC several years ago. I know your kids loved playing in it and being out of school too! I think my favorite meal is a cheeseburger. That one looks delicious! Thanks for linking, Sherry!

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