Vernonia Marathon Training Week 12 and Weekly Wrap (2/6-2/12)

Last week was a race week and I had an awesome first race of 2017 on Saturday! I ran the Chocolatathon 10k in Cook Park, OR. But marathon training continues. The Vernonia Marathon is 56 days away. Here’s what I did from Coach Dawn’s plan:

Monday – Plan: 30-35 minutes easy and comfortable.
Actual: Ran a nice and easy 3.17 miles, average pace 9:32.001Tuesday – Plan: Easy 10 minutes
Then 1 mile at around 7:25-35
4 minutes easy
5 x 2 minutes at around same pace with one minute recovery. You can try and do this by feel. 10-15 minutes easy
Actual: This was a tough one. I did the easy 10 min and then ran the mile at 7:29. Ran 4 minutes easy and the intervals were 7:25, 7:43, 7:29, 7:30, and 7:28. I was happy with it. Ended up with 5.56 miles, average pace 8:43.001-1Wednesday – Plan: 5-6 miles easy
Drills- 4 drills, 2 sets each
+core 5-10 minutes
Actual: Ran a nice 5.01 miles in the rain. Average pace 9:26. I did the drills and some core work afterwards.img_1286

Thursday – Plan: Rest day.
Actual: Rest day.

Friday – Plan: 30-35 minutes super easy, with a few strides.
Actual: Ran 3.08 easy miles and did some strides, average pace 9:55.001-2Saturday – Race Day. Plan: 1.5 mile warm up with a couple strides
Do some dynamic stretches before the race, and if you have time to do this lunge matrix.. that would be good.
https://www.youtube.com/watch?v=TztqW3Jum50
These are good any time you can fit them in before a run as well.
Try to get a couple miles recovery in after race.
You can jog a short cool down.. and do a couple easy miles in the evening/afternoon.
Or easy jog after the race 2-3 miles.
Actual: I did a mile warm up, average pace 10:27 and did some dynamic stretches. I also did some of those lunges. Had an awesome race! Official time was 49:04, average pace 7:53. My Garmin had me at 6.35 miles, average pace 7:45. I managed to get 3rd overall female in the 10k and first in my AG. 🙂 Stay tuned for the recap.img_1537-1Then ran 2 miles afterwards, average pace 10:02.

Sunday – Plan: Rest day.
Actual: Rest day.

Total miles = 26.17 miles. It was a great week with that awesome 10k! I’m so thankful marathon training is still going well and that I have a run coach. Coach Dawn’s training is definitely helping!

As for the rest of the week, I did have fun chaperoning my kindergartner’s field trip to the Oregon Zoo. Here are some pics:

Here’s a video of two of the elephants playing with a toy:

How’d your week go? Any races coming up? Be sure to check out my giveaway for a pair of RunLites Mittens with LED light units.runlitesmittens

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

I’m also linking up with Courtney, Eat Pray Run DC‘s training recap linkup.

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16 thoughts on “Vernonia Marathon Training Week 12 and Weekly Wrap (2/6-2/12)

  1. Congratulations on your AG win, awesome job! It looks like training is going really well!

    I keep hearing about how you should do a warmup run before a race and have never tried it because it seems counterintuitive, lol. One day I’ll have to give it a try and see what happens!

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  2. A third place overall win is incredible, Sherry! Congratulations! You should be very proud. Marathon training sounds like is going very well too. The zoo is always such a fun place to visit. When our kids were little, we always had a season pass. Thanks for linking!

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  3. I so wish I had your speed! Awesome on your race and your AG win!
    Zoo?? I love to visit the zoo, reminds me I need to see about going soon! Thanks so much for joining us each week! Have a good one!

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