Another week down. Seven more weeks to go until I run the Vernonia Marathon. Here’s what I did from Coach Dawn’s plan:Monday – Plan: Easy 5 w/ 5 x strides. 10-15 sec.
Drills before strides or after run
Actual: It snowed the day before and there wasn’t much left. Ran an early 5 w/ 5x strides. Also, did drills after the run.Tuesday- Plan: 5 miles – 8:50-9:10.
Actual: Ran the 5 miles as planned.Wednesday – Plan: 3x 15 – 10 minutes easy
15 minutes- 8:25-30
1 min easy
15 minutes- 8:15-25
1 min easy
15 minutes- 8:00-8:10
10 minutes easy
Drills after + core
Actual: Had to run this on the treadmill since it snowed. I didn’t want to risk slipping. TM runs are always harder but got it done. Ran it at 1% incline, easy was at 6.4 mph, 1st 15 min was at 7.1 mph and 2nd 15 min at 7.2. I accidentally stopped the TM at the end of the 2nd one while decreasing the speed for the 1 min rest, and last 15 min was at 7.4 mph. Fine overall but had a cold again…runny nose and cough..blah. One good thing about running on the TM is having easy access to tissues to blow my nose lol.Thursday – Plan: 1 hour easy
Forest Park if you can
5 x strides after 3 miles- 10-15 seconds
If you are at FP, they can be uphill and/or downhill.
Actual: The kiddos had a two hour delay so once they were in school, I decided to run outside. I didn’t go to Forest Park, but enjoyed running in the snow. I ran for an hour and did the strides.Friday – Plan: 3-4 miles recovery
Actual: Had a nice 4 mile recovery run.Saturday – Plan: 10 minutes easy
then 8 x 2k at marathon pace (8:25) / 1k float 8:45-50 pace
15 minutes easy
Hydration/Nutrition- Same as the others
Actual: Was anxious about this one but I think it went well. Was a little on the faster side but felt good overall and my energy was good. I did the same as last week and had about 2 scoops of UCAN a half an hour before and drank about 26 oz of Nuun since that’s all I carried. I also took the UCAN gel I made around mile 12.5.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 46.11 miles. I’d say it was another good week. I got my workouts in and they seem to be going well. So grateful things are going good! Thanks to Coach Dawn who keeps making things fun and interesting! First time doing 8 x 2k’s/ 1ks for a long run. It’s so much different from my previous training cycle and it’s great.
As for highlights of the rest of the week:
We got a some snow Tuesday night and the kids had a snow day on Wednesday. The snow didn’t last long but the kiddos still had fun. My youngest made a small snowman. We also went to the park and took a pic next to someone else’s snowman 🙂 .Friday was Family Fun Night at the kiddos’ school. There were inflatables, food carts, a photo booth, cake walk, and silent auctions. It’s a great fundraiser for their school. It’s always great to see some of their work on the classroom walls too.
I also have a Noxgear giveaway that I’m running on Instagram. Be sure to enter if you haven’t already. I have to wear my Noxgear Tracer360 when it’s dark out! Also, don’t forget you can save 35% off on Noxgear’s website using code: HAPPYRUN1.
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.
6 thoughts on “Vernonia Marathon Training Week 9 and Weekly Wrap (2/19-2/25)”
Another great week of training! Crazy that you got snow. But you’re lucky it melted.
Curious about your long run–sounds like a great alternative to just churning out miles. But what do you mean by float?
Thanks Wendy! Float refers to when you run a slower but moderate pace after the fast interval instead of a regular slow recovery.
Doesn’t it just take a huge weight off when you have a coach?! And it’s even nicer when they change things up to keep you on your toes!
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Sure does take a huge weight off when I have a coach! Love not having to plan my workouts. 🙂
Coach Dawn does keep it interesting! I’m sure the same exact runs each week would get a little boring. I think that’s a great benefit in having a “real” coach versus using a cookie cutter training plan. Since you are having wonderful success with UCAN, I’m going to try it on my long runs this cycle. Thanks for linking!
She does and I agree it’s a great benefit of having a real coach. Hope the UCAN works for you!