Vernonia Marathon Training Week 7 and Weekly Wrap (2/5-2/11)

Week 7 of marathon training is in the books. Things seem to going good still. Nine weeks to go until I run the Vernonia Marathon. Here’s what I did from Coach Dawn’s plan:IMG_1589Monday – Plan: Easy 5 w/ 5 x strides. 10-15 sec. Drills before strides or after run.
Actual: Got in the easy 5 miles and 5 strides before work. I did the drills after the run.IMG_1597Tuesday- Plan: 5 miles easy.
Actual: Had a great start to the day and ran the 5 easy miles.

Wednesday – Plan: Easy hour. Core workout video or routine- A solid 10 minutes
After- Do these 2 videos to build eccentric strength for the downhill. + 5-10 minutes core.
https://www.youtube.com/watch?v=GaRaYrYiJjs (Quadruped)
https://www.youtube.com/watch?v=A08BmTVQ-D4 (Box jumpdowns)
Start with 6 reps

Actual: Had a nice easy hour run.IMG_1625 IMG_1624Then did about 15 minutes of T25 Ab intervals. Afterwards, did the videos.IMG_1661Thursday – Plan: 2 miles easy- add in a few short strides after 1.5 miles
25 minute tempo- Pace- 7:50-55
1.5 miles easy
+ Drills after

Actual: Felt pretty good overall but last 0.19 split from the 25 min tempo was higher. I blame it on a hill.😜Fast splits were 7:50, 7:49, 7:48, 8:11.IMG_1700Friday – Plan: 30 minutes at recovery pace.
Actual: Had a nice 30 min recovery run.IMG_1741Saturday – Plan: 13 miles- pace- 8:50ish
3 miles- 8:15-25 
Actual: It was hard getting out the door but once I started, I felt good. So good that I went a little fast for the 13 miles and last 3 miles were 8:16, 8:12, and 8:08. Had a great long run. An hour before the run, I ate a Health Warrior Chia Bar. 30 min before the run, I drank about 2 scoops of UCAN. During the run, I hydrated with Nuun about every 2 miles.

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

Total miles = 42.46 miles. I’m happy marathon training is going well so far. I feel like I’m improving especially with how my long run went. My heart rate was good. Even my Garmin says my VO2 max increased, not sure how accurate that is but I’ll take it. Thanks to my run coach, Dawn! I think she’s really helping me become a stronger runner. She said this training cycle will be more quality than length so my long runs won’t be as long. So far I’m liking it.

As for highlights of the rest of the week:
IMG_0356We went to the park to play football on three different days. I enjoyed playing pass with them.IMG_6086IMG_0767We had to get pizza on National Pizza Day. 😛IMG_4022We also finally watched the movie, Wonder. I thought that was pretty good.

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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21 thoughts on “Vernonia Marathon Training Week 7 and Weekly Wrap (2/5-2/11)

  1. I had no idea it was National Pizza Day. But, as luck would have it, we ate pizza from out favorite Greek restaurant. I think your Coach’s plan of quality over quantity will bring you excellent results! I’ve wanted to see Wonder as well but thought it might be sad. Thanks for linking!

    Like

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