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.Tuesday – 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.Wednesday – 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.
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.Saturday – 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.
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.Then ran 2 miles afterwards, average pace 10:02.
Sunday – Plan: Rest day.
Actual: Rest day.
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:
I’m also linking up with Courtney, Eat Pray Run DC‘s training recap linkup.