Vernonia Marathon Training Week 12 and Weekly Wrap (3/12-3/18)

Another week down. There’s just four more weeks until I run the Vernonia Marathon. I’d say it was another good week which included racing the Shamrock Run Portland Half Marathon. Here’s what I did from Coach Dawn’s plan:IMG_2355Monday – Plan: Easy 5 w/ drills and a few minutes extra core
Actual: Ran 5 easy miles and did drills and some core work afterwards.IMG_2362Tuesday- Plan: 2 miles easy
3 x 5 minutes at 7:30-40 with 2:30 rest in between
1-2 miles easy
Actual: Had a good tempo run. My breathing felt off that morning but I still hit the paces (7:31, 7:30, 7:29).

Wednesday – Plan: Rest or 30 minutes at recovery pace
Actual: Took a rest day. Felt like I needed some extra sleep.IMG_2391Thursday – Plan: Easy 35 minutes w/4 x strides
then 10-15 minutes at 8:25-30)
Drills after- 4-5 w/ 2 -3 skip and 2 lateral.
Core later- 5-10 minutes
Actual: Ran it as planned and felt fine. Did the drills after and later did about 5 minutes of core work.IMG_2415Friday – Plan: 3 miles easy w/ a few short strides mid-end run.
Actual: Ran the 3 miles easy with a few short strides.IMG_2441Saturday – Plan: Rest day
Actual: Rest day. Had my flat runner ready to go with all my essentials. 🙂001 (1)Sunday –  Plan: Shamrock Run Portland Half Marathon
Actual: Ran the Shamrock Run Half Marathon. It was a tough one since it was hilly but I thought it went well. Recap coming soon.

Total miles for the week = 35.21 miles. It was a good week and ended nicely with the half marathon on Sunday. According to Strava, it was my PR for best estimated half marathon effort. My data is directly from my Garmin. I think it doesn’t see my actual PR that I got last year because Garmin recorded the course short on that one, 1:45:24 (They also adjusted times on that race which was strange). Either way, I’m pretty happy with the Shamrock half since I ran it fast, especially with hills.

As for highlights of the rest of the week:IMG_2366Got some awesome mail! Happy to be part of the Simple Hydration Run team for another year. Love the new lid colors!

 

On Thursday, my first grader had a school music performance. It was great seeing him sing.

 

On Saturday, we went to Wunderland, a laser tag and games place to celebrate my fourth grader’s friend’s birthday. There’s been a lot of birthdays lately since he went to another party the previous week. The kiddos had fun.IMG_2503We also went to watch Black Panther. I enjoyed it. We saw the preview to Solo and had to take a pic with the cut outs.

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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8 thoughts on “Vernonia Marathon Training Week 12 and Weekly Wrap (3/12-3/18)

  1. Your speedy, hilly half marathon is testament to a great training cycle. I love the colorful finisher’s medal too. You are going to rock your upcoming marathon! Thanks for linking!

    Like

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