After the half marathon last week, it was still a big training week. It didn’t help that we lost an hour of sleep due to daylight savings but I still got my workouts in. The Vernonia Marathon is now 21 days away. Here’s what I did from Coach Dawn’s plan:
Monday – Plan: 4-6 at recovery pace.
Actual: It was hard getting up since I lost the hour of sleep, but got my early miles in before work. Ran 5.17 miles, avg. pace 10:12. Tuesday – Plan: Easy 5-6.
Actual: Ran 5.61 easy miles, avg. pace 9:28.Wednesday – Plan: 15 min warm up, 10-20 min cool down (as much as you have time for)
4 x 0.5 mile at 7-7:15 with 0.25 mile recovery.
Actual: This was super hard! Got it done in the rain too. I like to program my workouts on my Garmin and I messed up on the first interval since I slowed down too soon since I thought I heard the beep on my watch. I really pushed it on this workout to get the paces though. My splits were 7:21, 7:02, 7:13, and 7:11. Ended up with 6.01 miles, avg. pace 9:08.Thursday – Plan: 6-8 at recovery pace.
4 x drills after + core.
Listen to your body here (especially with the half last week) this is a big week, quality more important than quantity. You can even cut this down to 4 or 5 if you are feeling fatigued.
Actual: Felt fine and had a nice 6.10 mile recovery run, avg. pace 10:08. It was great to see the sun out. I did the drills and some core work afterwards.Friday – Plan: Marathon Pace Run – 1 mile easy
4 miles at 8:30-8:40
1 mile easy.
Actual: Even though it was my day off from work, I had to get it done early due to an early appointment regarding house issues. Felt pretty good and hit the paces. Fast splits were: 8:30, 8:29, 8:29, 8:28.Saturday – Plan: 10 miles easy
then- 3 x 2 miles at around 8:25-40/ 1 mile at around 9-9:10 (so you will alternate 2 miles/1 mile and do that cycle 3 times for total of 9 miles)
1-2 miles easy.
Actual: The run started off with rain and by the end it was no longer raining, which was nice. It was raining for a good portion though. It was a tough one with the intervals but that made it fun. By the end, my legs were tired and it was a struggle to finish the last bit. Interval splits were: 8:32,8:28,9:02, 8:28,8:25,9:08, 8:24,8:25,9:05. Ended up running 20.21 miles, avg. pace 9:07.Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 49.1 miles. This was my peak week. I think it went well especially after the awesome half marathon last week. I still have to get that recap up. I’ll try to get it up this week especially since I have my next race this coming Sunday, the 26th! I’ll be running the Rock’n’Roll San Francisco Half Marathon as a training run with my twin sister. It should be fun! 🙂
As for the rest of the week, I had to deal with unforeseeable house issues and had to get a plumber. Happy to get it resolved quick. We did do family movie night on Friday and Saturday again. We watched Moana on Friday night. I thought it was pretty good and liked the music. On Saturday, we watched Home Alone. It’s been a while since I’ve seen this old movie. Group selfie before watching Home Alone:
How’d your week go? Any races coming up?
I’m also linking up with Courtney, Eat Pray Run DC‘s training recap linkup.