Vernonia Marathon Training Week 3 and Weekly Wrap (1/8-1/14)

I still have a little cough from the cold or whatever I had last week. I even took Monday off just in case. But I’m glad I’m feeling a lot better and I can resume marathon training. Here’s what I did from Coach Dawn’s plan:

Monday – Plan: Easy 4-6 depending on how you are feeling.
Add in a few strides-3-5, 5 if doing 5-6 miles and feeling good.
Actual: Took a rest day since I was still coughing up phlegm. My chest felt tight, probably from coughing to much.IMG_1161Tuesday- Plan:  If you run, just keep the effort easy today – 30-40 minutes and let’s see how you feel after.
Actual: I went to the doctor and she said it was something viral and my lungs sounded fine. So I decided to run that afternoon on the treadmill.IMG_1183IMG_1182Wednesday – Plan: Original plan, and option #1
Easy 30-35 minutes
Then do a strength workout- focus- Core and plyometric exercises.
+ Foam roll/stretch 

Or you can do easy 35-45 with 4-5 strides. Just go with how you are feeling. (if you are feeling up to any of it)
Actual: I decided to stick with the original plan and ran for 35 minutes. I also did Max:30 Tabata Power. On the cover it said it was a traditional Tabata style “20 seconds on, 10 seconds off” workout structure that is plyometric-focused. It was tough and I did what I could.IMG_1207Thursday – Plan: I copied over last weeks workout that you missed. If you are feeling really good.. go for it. If aren’t feeling 100%, scale it back a bit You could shorten it to 30 seconds, or do a moderate/easy mix. Or do less reps. 

15 minutes easy
8 x 45 seconds fast/2:15 easy
Then stop and do drills- 5 drills- with 2 lateral drills. 2 sets each.
15-20 minutes easy
After run-
Jay Johnson video 1. https://www.youtube.com/watch?v=yXpK3bF9UlA
Actual: Felt good enough to go for it and did the 45 sec on a nearby soccer field. Other than some coughing, I felt fine. But my arms were a little sore from yesterday’s DVD workout. I did the drills and afterwards the Jay Johnson video.001 (1)Friday – Plan: Easy 4-5 miles.
Actual: Ran a nice 5.01 miles, avg. pace 9:25.001Saturday – Plan: 2 miles easy
6 miles 8:45-55
1 mile easy
3 miles 8:25-35
Actual: Ran it as above and felt pretty good. Went a little fast and ran a little longer since I’m part of a Squadrunner team and got more points for going 20k. I heard about it on Twitter and it’s fun seeing what place our team’s at. We’re currently 46 out of 500+ teams. 🙂

Sunday –  Plan: Rest day.
Actual: Rest day.

Total miles = 30.68 miles. I think it was a good week for taking it easy on Monday. I’m looking forward to running a 5k on Saturday. I’ll be running the Oregon Winter 5k in Aloha, OR. It looks like the last time I ran a 5k was in 2015. Should be fun.

As for highlights of the rest of the week:IMG_1255My brother and his family came down for the weekend since my nephew had a tennis tournament. It was great watching my nephew play.IMG_1262Then had lunch at Mr. Bento Burger. Love eating there! IMG_1266Also, went to the park, where the kiddos played some football. That pretty much wraps up my week since I work Sundays.

How’d your week go? Any races coming up? I’m looking forward to running the Oregon Winter 5k on Saturday.

I’m linking up with HoHo Runs and Wendy of Taking the Long Way Home  for the Weekly Wrap.

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8 thoughts on “Vernonia Marathon Training Week 3 and Weekly Wrap (1/8-1/14)

  1. I’m glad you were feeling better and could continue on with marathon training. But, it’s still no fun to be coughing. I’ve never heard of a Squadrunner team. It seems like a great run challenge. Congrats on your team’s placement. Thanks for linking!

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    1. Thanks Holly! Yeah, I didn’t hear about Squadrunner until recently on Twitter. I think it’s an app from France but it has teams competing on who gets the most points from their runs. Thanks for hosting this awesome link up!

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