Vernonia Marathon Training Week 4 and Weekly Wrap (1/15-1/21)

Week 4 of marathon training included running a 5k race on Saturday. I’d say it’s a good week of training when a race goes well. Here’s what I did from Coach Dawn’s plan:001Monday – Plan: 4-5 miles at recovery pace.
Actual: Ran an early 5 miles, avg. pace 9:35.IMG_1296Tuesday- Plan: Hills on the treadmill

2 miles at 1% (easy)
then do 3 x 8-10 second sprints at 7%
3 min rest in between
then 5 min easy at 1%
then 2 min easy at 4%
5 min easy at 3%
Finish at 1% moderate to easy until 6 miles.
Actual: Watching Hulu kept me busy until my treadmill stopped on the last sprint. It was on a programmed workout but I was running manually and didn’t bother to check the timing since I wanted to start right away and so it finished and stopped. Started it back up and finished as planned. Hate when it does that.IMG_1305Wednesday – Plan: Easy 2 miles
2 x 1 mile at 8:00-8:10 w/ 3 minutes easy recovery
Easy 1.5 miles.

Actual: Ran this early before work. Felt fine and my 2 x 1 mile splits were both 7:59. So I was happy about that.IMG_1322Thursday – Plan: 4 mile recovery run + core
Foam roll and stretch. 

Actual: Ran 4 miles. I did some core, a little foam rolling and stretching afterwards.001 (1)Friday – Plan: 20 minutes easy- then stop and do quick stretch then 4 x drills, then 4 x strides
20 minutes easy
Actual: Ran as planned. Did the quick stretch, drills and then 4 x strides before the last 20 min of easy running.IMG_1348Saturday – Plan: 5k race. 10 min warm up easy run + dynamic warm up (leg swings prior) finish with 10 seconds fast x 2 after the 10 min
Do a couple skip drills
10 minutes recovery after, up to 20 minutes if you can fit it in.
Actual: Started with the dynamic warm up of leg swings and then ran for 10 min and finished with the 10 sec fast x 2. I did a few skip drills. Then it was race time. Gotta love small races. All the really fast people didn’t come or were running the other distances, haha. I managed to get first overall female and PR’d. Official time was 23:41. It’s been three years since I ran a 5k. 🙂 I’ll try to get a race recap up soon. I got in the recovery run after the race and total miles for the day was 5.51 miles.

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

Total miles = 31.25 miles. It was awesome to actually get first overall female in a race. That’s never happened before lol. So the week ended nicely. I do still have a cough that I hope goes away soon.

As for highlights of the rest of the week:

I didn’t do much. Got caught up on some laundry. We finally watched the movie, Pixel. It’s a video game movie with Adam Sandler that was interesting. The kiddos liked it. But I’m looking forward to hubby coming home this weekend. He’s been gone for work training for almost three weeks now. So thankful my parents are here to help me out. Here’s to a great week ahead.

How’d your week go? Any races coming up?

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

12 thoughts on “Vernonia Marathon Training Week 4 and Weekly Wrap (1/15-1/21)

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