Vernonia Marathon Training Week 5 and Weekly Wrap (1/22-1/28)

Another week of marathon training is complete. Things seem to be going fine. I’m getting my workouts in so it’s all good. Here’s what I did from Coach Dawn’s plan:IMG_1377Monday – Plan: 4 mile recovery run.
Actual: Ran an early 4 miles, avg. pace 9:37.IMG_1385Tuesday- Plan: 2 miles easy
4 x 10 seconds fast at 8% w/ 3-3:30 recovery in between
5 minutes easy after last rep
1 mile easy at 2%
Easy until you reach 5-6 miles at -2% (negative)

Actual: Ran it as planned. Felt fine overall.IMG_1403Wednesday – Plan: 1.5 miles easy
Then stop and do a few drills, quick stretch and then strides. Easy on the strides- just do a few 10-15 seconds, easy jog in between.

Workout-
Your paces will range from around 10k working down to around mile pace for last rep- similar pace to what you do in the 30-45 second fartlek reps.
So each rep will get faster.
One minute recovery in between each rep. One set.

1 mile (7:40-45 ish)
5 minutes
3 minutes
1:30
40 seconds

2 miles easy

After run-
Jay Johnson Video 1 + 15 lunges + runners touch (try a few on each side)
https://www.youtube.com/watch?v=5-SoCqdR1x8
Actual: Followed the workout and 1 mile avg. pace was 7:42, 5 min – 7:29, 3 min – 7:24, 1:30 – 7:14 and 40 sec – 6:17. I think it went well. I did the video, lunges and runners touches afterwards. Some good stuff.IMG_1432Thursday – Plan: Recovery run 4 miles.
Actual: Rainy recovery run done with a friend. So much more fun running with company.IMG_1457Friday – Plan: Easy 4-5 with a few strides
+ 4 x drills
+ core 

Actual: Ended up running 5.11 miles with strides and did the drills and some core work afterwards.IMG_1480Saturday – Plan: Pace- 11 miles around 8:50-55
last mile at 8:20-25
Throw in 2 x 15 seconds fast in the last couple miles
Water only during run. Light breakfast before. A couple hours after eating breakfast if possible. 
Actual: I ended up having to run this in the afternoon. It’s been a long time since I ran in the afternoon/evening. I waited a couple of hours after lunch and had only water during the run. I forgot about the 2 x 15 sec fast in the last miles, oops. Not a great run since my feet hurt for a good part. I tried the new Altra Duo’s and heard they ran big so I got a half size smaller. They seemed okay at first but I felt my toes hitting the upper part after a while and my feet started hurting. Oh wells. I’ll have to return them. But my paces were good and some splits were a little faster than 8:50. Last mile was 8:21.

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

Total miles = 37.13 miles. I ran a good amount of miles and hit my paces. Things are going well so far.

As for highlights of the rest of the week:IMG_1437The kiddos and I went to the park a couple of times. My oldest is into football right now.IMG_1439I thought this huge Groot doll was cute but there’s no way we were going to buy him lol.

I also picked up hubby from the airport on Saturday. So glad to see him after being gone for 3.5 weeks due to work training.

That pretty much wraps up my week. 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.

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7 thoughts on “Vernonia Marathon Training Week 5 and Weekly Wrap (1/22-1/28)

  1. You had another strong week of training. I’m glad you are able to do your easy runs with a friend. That helps change things p a bit. I bet you and the kids were so glad to see your husband after that length of an absence. Thanks for linking!

    Like

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