October came to an end and I ran an amazing 193 miles in October. That’s a crazy amount for me and is the most miles I’ve ever ran in a month. So thankful marathon training is going well! Just four weeks to go until I run CIM. Here’s what last week’s workouts looked like from Coach Dawn‘s plan:
Monday – Plan: Easy 4 + core.
Actual: Ran an easy 4 miles, avg. pace 9:20, and did a little core work afterwards.Tuesday- Plan: Hills workout on the Treadmill: 2 miles easy at 1%
then 5 x 10 seconds fast at 6% with 3 minutes easy in between (back to 1%) try to jog easy until the TM reaches 6%, then start sprint
1 mile easy at 2%
Actual: Had a frustrating morning because I was all set to run on the treadmill but low and behold the safety treadmill key was missing. It took me a while to find it…. and ended up being in the kiddos’ playroom. Found it just in time to get my workout done before work. Haha that was close. Ran it as planned and it went well considering it was a hill workout/dreadmill run. For the easy parts I had the treadmill set to 6.4 and up to 9 for sprints. Wednesday – Plan: Easy 8.
Actual: Ran a nice 8 miles.Thursday – Plan: Fartlek. Easy 2 miles
Then 6 X 3 minutes at 7:30-45/ 5 minutes easy
Then easy until you reach 1:20-25
+ Drills/core and running efficiency workout.
Actual: I went a little over the time since I was so close to 10 miles so finished with that. I felt fine overall. Happy to be in the pace range for the fast 3 min intervals, got 7:33,7:30, 7:34, 7:29, 7:30, 7:31. I did some drills and then the strength training: running efficiency workout which consisted of lateral bounding, split squat jumps, and single leg box jumps. Afterwards I did a little core work.Friday – Plan: Easy 5.
Actual: Had to run the easy 5 on the treadmill since the kiddos had no school and I didn’t feel like waking up early.Saturday – Plan: Long run – 8 miles at 8:30-45
6 miles at 8:15-20
2 miles easy
Actual: I woke up super early to get this long run in since I had to get it done before hubby went to work. Started my run at 4:11 am. It was a bit chilly. I had my RunLites to help see and lighted vest to stay visible. Before the run I had a Health Warrior Chia Bar and a little later, 2 servings of UCAN. I actually felt good and hit the paces on the faster side. First 8 mile splits were: 8:30, 8:28, 8:29, 8:29, 8:29, 8:30, 8:28, 8:29. 6 miles were: 8:15, 8:16, 8:12, 8:11, 8:12, 8:10. 2 miles easy: 8:47, 8:45.Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 47.97 miles. It was another good training week. I ran a ton of October miles. I feel so much stronger this training cycle. I really have to thank my run Coach, Dawn, for her awesome coaching. It’s great having someone to just plan my workouts which really seem to be helping me. I can’t believe there’s only 4 more weeks left until race day!
As for the other highlights of the week:It was fun going trick or treating with the my little Star Lord and wizard. 10 year old wasn’t happy about taking a pic lol.On Thursday, I helped out in fourth grader’s class. They needed parent helpers for their beading project. It’s always nice to help out in the classroom when I can.
We also had movie night on Friday and watched Smurfs: The Lost Village. I didn’t know Smurfette was created by Gargamel. It was entertaining.
How’d your week go? Watch any good movies lately? Any races coming up?