Crazy big mileage week for me! It was week 14 of marathon training and target mileage for the week was 50-52 miles. The Vernonia Marathon is 42 days away. Here’s what I did from Coach Dawn’s plan:
Monday – Plan: Easy and comfortable- 5-7 miles.
Actual: I didn’t feel like running in the rain early in the morning before work, so I ran 6.0 miles on the treadmill. Duration: 00:58:34 – Pace: 9:46.Tuesday – Hills. Plan: 10 minutes easy at 1%
then 6 x 2 minutes at 5% at a moderate-hard effort with 3 minute recovery.
Your last set was 6.5mph at 4%. The equivalent pace here would be 6.2mph. Aim for 6-6.2mph.
Cool down at 1% 15-20 minutes. On the cool down, do 3 minutes at -2% grade, easy pace. If 15 is too long for you since you work, you can cool down 10 minutes.
Actual: I did the 10 minutes easy and then the 6 x 2 min at 5% at 6.2 mph. I left it at 6.2 mph for recovery and did 15 minutes cool down. It wasn’t too bad but as always I was dripping sweat after my treadmill run. The stats on the pic below were from the treadmill. My Garmin had me at 5.8 miles Wednesday – Plan: Easy 40 minutes, then 40 minutes at 8:35-45, then 5 minutes at 8:20-30.
4 x strides after 20 minutes
2 sets of 4 different drills.
Actual: Ran as planned. The splits for the 40 minutes at 8:35-8:45 were 8:34, 8:31, 8:36, 8:31 and 8:31. The last 5 minutes split was 8:19. I went a little fast but felt good especially with my new Altra Escalante shoes. Ended up with 9.47 miles, avg. pace 8:59. I did the drills afterwards too.Thursday – Plan: Easy 5-6 miles with strides.
If you can get to Forest Park, that would be a good option here.
If you go there, do 2x uphill and 2x downhill strides
If flat- do 5-6 strides
Actual: I didn’t go to Forest Park and ran 5.22 miles with strides. It was a nice foggy morning.Friday – Plan: Easy 5.
Actual: Ran 5.01 miles easy. I like how there’s short trail paths in the neighborhoods by me.Saturday – Plan: Easy 20.
Actual: I ran 20 easy paced miles. It was tough since it was so long and boring. I’m glad I had a good music playlist. For breakfast I ate a bagel with peanut butter about 2 hours before. Then I took 2 servings of UCAN about a half an hour before the run. Drank nuun or water about every 2 miles. I also had a UCAN gel a little after mile 9. I brought another gel but didn’t feel the need to take it. I tried to take it easy but by the end picked it up a little since I wanted it to be over with. Ended up with avg. pace 9:36 and avg. heart rate 140.Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 51.38 miles. That’s a lot of miles for me! It’s the most miles I’ve ever ran in a week! I’m feeling pretty good even after running the twenty yesterday. I actually have a half marathon coming up in two weeks, the Cottage Grove Half marathon and am excited for that. So thankful things are still going well and got coach Dawn telling me what to do! 🙂
As for the rest of the week, Friday was family fun night at the kiddos’ elementary school. It’s always fun to go in the photo booth.
We enjoyed the nice day on Saturday and took a walk to a Pokemon gym, while youngest biked. How’d your week go? Any races coming up? If you haven’t already, you can check out my recap of my first race of the year, Chocolatathon 10k.
I’m also linking up with Courtney, Eat Pray Run DC‘s training recap linkup.