Last week was a cut back week. It was so nice to have two rest days! 🙂 I also ended up with a lot of February miles, 171. I can’t believe it’s already March, my birthday month – yay! Six weeks to go until I run the Vernonia Marathon. Here’s what I did from Coach Dawn’s plan:Monday – Plan: 15 minutes easy at 1%
8 x 1 min fast at 5% w/ 3 min recovery at 1%
10 minutes easy at 1%, -2% last 5 minutes.
Actual: It was a tough hill intervals workout on the treadmill. Ran the easy at 6.4 mph and fast at 8 mph. I was counting down the seconds on the last one interval. One minute feels so long…especially on the treadmill. Tuesday- Plan: 5-6 miles easy
Drills after 2 x skip, 2 x lateral
Actual: Ran 5.5 miles easy and did the drills afterwards. Getting up at 4:30am isn’t fun but running wakes me up and I felt great afterwards.
Wednesday – Plan: Rest day.
Actual: Rest day. Yay! Love getting to sleep in a little. Thursday – Plan: 1.5 miles easy
then- 6 miles of 1 mile at 8:20-25/1 mile 7:40-45
start with slower rep, end with the faster.
then 1.5-2 miles easy.
Drills after- do 5 x drills.
+ 5-10 minutes core
Actual: I thought this was hard with the 7:40-7:45’s in between but got it done. Fast paces were: 8:21, 7:40, 8:19, 7:42, 8:21, 7:39. I did the drills and some core afterwards.Friday – Plan: 30 minutes at recovery pace
Actual: Had a nice 30 min recovery run.Saturday – Plan: Fast long- variation
2 miles easy
5 miles- 8:45-50
3 miles of 1 minute fast/1 minute moderate- go by feel- not a slow recovery, not fast. Just change the pace down a little, but allow some recovery.
2 miles easy
5 miles at around marathon pace- 8:25-30
1 mile easy
Actual: It was great to run some of this with a friend. It was a tough one. The 3 miles of 1 min fast/1 min moderate part scared me but I just stayed focused and got it done. I was also happy to hit the pace in the 5 miles. Like last week, I had about 2 scoops of UCAN about a half hour before the run and I hydrated with Nuun. I actually used three of my Simple Hydration bottles to practice hydration for the race. One bottle was behind my back. So I drank around 39 oz total. I guess the recommended is 16 oz per hour.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 42.87 miles. It was a good week and was nice getting an extra rest day. So thankful things are still going well. Thanks again to Coach Dawn who keeps making things interesting!
As for highlights of the rest of the week:Nothing too exciting. We went to the park with the kiddos and tossed the football around.My kiddos just got into connect the dots. I didn’t know they had harder ones. These ones go into the 200s. It’s great for them to do while waiting at a restaurant.
That pretty much wraps up my week. How’d your week go? Any races coming up?