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?