After all the snow from last week, it was great to run outside again! It was week 9 of marathon training and the Vernonia marathon is 77 days away. Here’s what last week’s training looked like from Coach Dawn’s plan:
Monday – Plan: Easy 4-6. Aim for around 8:50-9 pace.
Range this week around 44-48.
Just use your energy level as a guide+ try to get in a few drills- Can do Wednesday instead.
Actual: Ran 4.55 miles according to treadmill at 1% incline and around 6.7-6.8 mph. Felt fine. I also got in a few drills.Tuesday – Plan: Hill Intervals. Warm up 10 min @ 1%
Then 5 x 2 min hard @ 4% with 3 minute recoveries.
(aim for around 6-6.5 mph- find the pace that feels hard, but not a sprint)
Cool down 10-15 min. @ 1%.
Actual: Ran the 2 min hard intervals at 6.5 mph and left it at 6.5 for the 1%. It wasn’t too bad considering all treadmill run seem tougher than running outside. The treadmill had me at 5.41 miles, average pace- 9:20.
Wednesday – Plan: Recovery run. 3-5 miles @ recovery pace.
Actual: I didn’t feel like getting up in the morning but ran on the treadmill before work. Ended up with 4.5 miles, average pace- 9:50.
Thursday – Plan: LT Intervals. Warm up 1.5 miles and throw in a couple pickups after a mile
3 x 1 mile intervals with 0.25 mile recovery
1- pace 7:40-50
2- pace 7:40-50
3- pace 7:30-50
Then easy 2-3 miles.
Actual: Snow was gone. It warmed up quick! I was happy to run this outside. Nailed the interval paces and got 7:39, 7:40, and 7:29. Ended up with 8 miles, average pace- 8:42.
Friday – Plan: Recovery Run. 5-6 miles super easy
+ Repeat video done on 1/11 and first video on 1/13.
Actual: Had a nice recovery run and did the videos. Ran 5.6 miles, average pace- 9:55.
Saturday – Plan: Long Run. Comfortable/easy pace, with 3 miles in the middle about 10-15 seconds/mi faster.
Actual: I ran at a comfortable pace. Miles 11-13 were the faster miles. Felt pretty good overall. I ran 18.2 miles to get the nice even number of 46 miles on Strava for the week :). Average pace- 9:03.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles =46.26 miles. The .26 extra miles is from the treadmill. I’m not sure about the accuracy of my watch on the treadmill but it was another big mileage week for me! According to my coach, I’ve topped my biggest week of my last marathon cycle twice. I’m running so much more than last time and I’m feeling fine. So glad I have a coach telling me what to do! Thank Coach Dawn! 🙂
As for the rest of the week, nothing much exciting, just the usual errands.
We did go to the library and it’s amazing to me on what you can borrow nowadays. At our library you can borrow so many things like baking pans, tablets, kitchen appliances, and I even saw a green screen setup. My kiddos wanted to get this Makey Makey kit that was pretty cool.
When my kiddo tapped on the banana, it played a sound.
Does your library carry this kind of stuff? How’d your week go? Any races coming up?
I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.
11 thoughts on “Vernonia Marathon Training Week 9 and Weekly Wrap (1/16-1/22)”
I’m tired just reading that! Glad to hear you’re running more & feeling good.
I’ve no idea if our library carries kitchen appliances! That’s really interesting.
Thanks Judy! Yeah, I was surprised when I saw that we could borrow them.
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Great week of training! I have never heard of a library carrying kitchen appliances, that’s kind of funny! I thought it was all about the books and information.
Thanks Christy! Lol, I guess my library is different.
Congrats on a strong week of training! Coach Dawn is definitely working out for you. You can borrow stuff from the library? I didn’t know that. I haven’t been in one since one of my kids needing some reference materials for a research paper (and he couldn’t drive yet!). Thanks for linking, Sherry!
Thanks Holly! She’s helping a lot! Yeah, I was surprised to see a little section with all sorts of unusual things to borrow. Thanks for having the link up!
That is a very big mileage week-great job! I always feel like the treadmill miles are worth double lol they will make you speedier! Even though you are already pretty speedy 🙂
Thanks Karen! Treadmill miles should be worth double lol. 🙂
Wow nice mileage for the week! You are doing awesome! Funny, Payton got the makey makey kit for Christmas! Looks neat! I don’t think our library has that stuff to borrow.
Great week for you Sherry! How cool I had no idea the library would do that? I’m pretty sure ours doesn’t but you never know!!!