January has come to an end and although it didn’t start off great with me getting sick, I still managed 130 miles. Last week was week 6 of marathon training and I thought it went well.Here’s what I did from Coach Dawn’s plan:Monday – Plan: Hill Intervals – 15 minutes easy at 1%
5 x 2 minutes at 10k ish effort (pretty hard) at
4-5% w/2:30 easy in between at 1%
10 minutes easy at 1%, -2% last 5 minutes
Actual: Started the week with a tough but good workout. It wasn’t as bad as I thought it would be. Ran the easy at 6.4 mph and 5% incline at 6.9 mph.Tuesday- Plan: 2 miles easy
2 miles 8:45-55
1 mile easy
4 x drills after, or after the 2 easy miles.
Actual: It was a nice morning but for some reason it took longer than normal to get a GPS signal. Not fun having to wait. The run went fine and I did the drills afterwards.
Wednesday – Plan: Rest day
Actual: Rest dayThursday – Plan: 1.5 miles easy, then 3 x strides. Stop and do a quick stretch and a few drills then- 3 x 7 minutes at 7:45-55 w/1 minute easy to moderate in between each
1.5 miles easy
+ a few minutes of core.
Actual: Felt fine overall. Intervals were manageable and I was in the faster end of the pace range.Friday – Plan: 35 minutes at recovery pace.
Actual: Had a nice 35 min recovery run.Saturday – Plan: + hydration/fueling practice
Bring water and start working on aiming for around 16 oz per hour. Just want you to get used to drinking more and the timing of it.
Calories also- similar timing to race day
2 miles easy
4 miles 8:45-55
then 3 miles of- 30 seconds fast/2:30 moderate
1 miles easy
2 miles 8:25-30
2 miles easy
Actual: Felt pretty good! It was the first time I’ve done a long run Fartlek. I used 2 scoops of UCAN about half an hour before. Wore the hydration vest to practice hydration for the marathon. Aim was to get around 16 oz per hour. I used my Simple Hydration bottles with nuun and got about 26 oz. More than I’m used to drinking but not bad. For the run, I was happy to hit the paces and I was a little worried about the 3 miles of 30 sec fast/2:30 moderate but it went fine.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 35.26 miles. It was nice to have two rest days last week. Happy I got in all my workouts and hit the paces that were planned. Things seem to be going well.
As for highlights of the rest of the week:
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Our next 2018 Simple Hydration Run Team member is back for another great year of support. Welcome back to the team Sherry Minkiewicz. Congratulations! . . We’ll announce more Run Team members at various times today. Once we announce all Run Team members we will follow up with each member on Friday. . . #simplehydration #runsimple #run #running #trailrunning #triathlon #ultrarunning #rungear #shrunteam #teamsimple #simplehydrationbottle #hydration #loverunning
Proud to be a Simple Hydration Run Team member again for this year. If you haven’t tried one of these bottles yet, you should. 🙂 Love the new lids and they don’t leak. Message me for a 25% off discount code.
Nothing too exciting last week. We did watch the first two Maze Runner movies. I thought they were pretty good. I’m not sure if we’ll watch the new one that’s out. I think I’ll read the book first.
Have you seen any movies lately? How’d your week go? Any races coming up?