Another week of marathon training is in the books. The Vernonia Marathon is 49 days away. Here’s what I did from Coach Dawn’s plan:
Monday – Plan: 4-5 miles at recovery pace + core- a few minutes series of planks, fire hydrants, bridge.
Actual: I ran 4.52 miles, avg. pace 10:01 and did some core work, etc.Tuesday – Plan: 5-6 miles at easy pace.
Actual: Ran 6 early miles, avg. pace 9:15.Wednesday – Plan: 10 minutes easy
10 x strides with 2-3 minute recovery
Focus on form, keep fast and quick.. around 15 seconds. Do on a field if you can.
10 minutes easy.
Actual: I did the workout as planned. I ran on a turf soccer field. I tried to focus on form and went fast. I ended up with 4.47 miles on this rainy morning, avg. pace 9:30. Thursday – Plan: 2 miles easy with 4 x strides after 10 min.
3 miles at 8:05-20.
3 miles easy.
Actual: I forgot about the strides and got in two. Felt good overall. The fast 3 miles were 8:07, 8:07, 8:05. I ran 8.0 miles, avg. pace: 8:58.I also got in some cross training afterwards. My neighbor invited me since she does workouts in her garage. It was a tough workout but fun to try and work out with others.Friday – Plan: 6 miles at recovery pace
Forest Park if you want would be a good option. If you go there, keep it around 45-50 minutes.
+ drills, core 5 minutes
Actual: My quads and glutes were pretty sore after Thursday’s workouts. I didn’t go to Forest Park but I ran the 6.0 miles, avg. pace: 9:58.Saturday – Plan: 3 miles easy
10 miles at 8:45-9:05. Every 2 miles, add in a surge of around 30-45 seconds faster running.
2-3 miles easy.
Actual: I was still sore from Thursday’s workouts and was dreading my long run. But it wasn’t too bad after I got started. I got within the pace range for the 10 miles and the last 2 miles of those were 8:45 avg. pace. So I was happy with it. I ended up running 15.41 miles, Duration 2:21:57, 9:13 avg. pace.Sunday – Plan: Rest day.
Actual: Rest day. Glad for this rest day…still sore.
Total miles = 44.4 miles. It was a pretty good week of marathon training until after Thursday. I don’t like being sore lol. I probably shouldn’t have done the hard cross training but oh wells. I didn’t know it was going to be that tough but it was fun lol.
As for the rest of the week, nothing too exciting. While my 8 year old was at a slumber party I did watch the movie Trolls for the first time with my 6 year old. It’s a cute movie and I thought the songs were pretty good.
How’d your week go? See any new movies lately? Any races coming up?
I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.
10 thoughts on “Vernonia Marathon Training Week 13 and Weekly Wrap (2/13-2/19)”
All my young patients are into Trolls! I keep telling them that the trolls from “my day” were these ugly flesh colored trolls…but they look at me like I’m nuts. I brought my “nurse troll” in to show them!
Lol, I remember the flesh colored trolls. It is nice how they are more colorful now. 🙂
Congrats on completing that 15 miler. I remembering seeing the previews of Trolls and I thought it looked cute, but I have no young kids to watch it with, so I do not think I would watch it myself
Thanks Lacey! It’s a great movie for all, you don’t have to have young kids. 🙂
Nice week! We haven’t seen Trolls yet. How was Trevor’s slumber party??
Thanks Sharon! Trevor had fun at the slumber party. It was Pokemon themed too. 🙂
Now that would be fun to do a workout with a neighbor at their home!
I need neighbors like this. Oh wait my neighbor is about 80 and the others are my parents…. So that wouldn’t work.
Is it odd I’ve wanted to see Trolls? My kids are too old but I’m not. 🙂
Lol. It was fun to go to my neighbor’s for a workout. I don’t think it’s odd. You should go see it. It has pretty good music too. Thanks for having the link up Tricia!
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Your lucky to have a neighbor with such a nice setup in her garage. Although you were sore afterwards, working out with a friend must be fun. You had a another great training week. I can’t believe how close your race is now. I know you are going to crush it! I’m so out of the loop on kids movies, I haven’t even heard of Trolls. But I do remember the little dolls from the 90s. Thanks for linking, Sherry.
Yeah, it is nice to have a neighbor so close that has all that stuff and does great workouts. Thanks Holly! It is getting close. Thanks for having the link up! 🙂