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: Had a nice recovery run and ran 4 miles, average HR 130. Wednesday – 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
(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.
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. 🙂
Do these 2 videos to build eccentric strength for the downhill. + 5-10 minutes core.
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.
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.I 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.
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.
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.
It was a cold but fun week. I’m ready for warmer temps!
How’d your week go? Any races coming up?