Another week down. Week 8 of marathon training is in the books and things seem to be going well. Eight weeks to go until I run the Vernonia Marathon. Here’s what I did from Coach Dawn’s plan:Monday – Plan: Hill sprints + drills. 2 miles easy
5 x 10 seconds fast at 7-8% w/ 3 recovery in between
5 minutes easy after last rep at 1%
1 mile easy at 2%
Easy until you reach 5-6 miles at -2%.
A skips, B skips, Butt kicks, Karaoke
Actual: Felt pretty good. Easy parts were mostly at 6.4/6.5 mph and I just put 8 mph for the sprints at 8%. My Garmin had me running the stats in the pic but treadmill stats were 5.5 miles, avg. pace 9:16. Tuesday- Plan: Fartlek. 20 minutes easy
then 8 x 40 seconds fast/ 2:15 moderate. So not a slow recovery, but back off the pace a bit.
then 10-15 minutes easy
Actual: Got it done and it was tougher on the last intervals but felt fine overall. Was a chilly morning though, 25 deg out.Wednesday – Plan: 4-5 recovery pace.
Actual: Ran a nice 5 recovery miles on Valentine’s day morning.Thursday – Uptempo- Progression. 3 miles 8:35-40 (start around 8:40-45 for a few minutes, then you can pick it up)
4 miles- 8-8:10
1 mile easy
Strength Training – Downhill prep. https://www.youtube.com/watch?v=GaRaYrYiJjs (Quadruped) X6
https://www.youtube.com/watch?v=A08BmTVQ-D4 (Box jumpdowns)
+ Lunges- 2 sets of 8 each leg. Can use light weights.
Actual: The run was tough but good. Paces were on the faster side👊. Felt great when it was done. I also did the strength training afterwards.
Friday – Plan: Easy 4
+ 4 x drills 2 sets each
A skips, B skips, karaoke, fast feet
Actual: Got together for a birthday run for my friend, Mariah. We ran 3.8 miles to celebrate her 38th b-day. 🙂 Got in the drills afterwards.Saturday – Plan:2 miles easy
13 miles at 8:35-45 (no faster)
1 mile easy
Hydration- Race day practice- Aim for 16-20 oz per hour with similar fueling that you will do on race day with the UCAN and UCAN gels.
Actual: Had a good long run. I’m liking the faster pace long runs. Goes by quicker.😜It’s harder but once I get in that groove it’s all good. Fast splits were 8:37, 8:35, 8:32, 8:36, 8:35, 8:33, 8:34, 8:31, 8:35, 8:36, 8:34, 8:32, 8:32. I did run on the faster side and went a little faster on some of the splits but felt fine. I had my usual 2 scoops of UCAN about a half hour before the run and hydrated with Nuun. I had two Simple Hydration Bottles with me which hold about 13 oz so got 26 oz which isn’t too bad. I did take a UCAN gel that I made around 12.5 miles since that’s when I was planning to take one in the race.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 45.86 miles. I’d say it was another good workout week.
As for the rest of the week, it wasn’t very eventful. Just the usual running errands and laundry. We did watch a couple of Netflix movies. We watched The Karate Kid, the kiddos’ choice lol and it was the old version. We watched part II too. Who remembers those movies?
That pretty much wraps up my week. How’d your week go? Any races coming up?