Vernonia Marathon Training Week 13 and Weekly Wrap (3/19-3/25)

Another week down. Just three weeks to go until I run the Vernonia Marathon. It’s coming up fast now. Here’s what I did from Coach Dawn’s plan:IMG_2519Monday – Plan: Recovery run – 30-35 minutes.
Actual: My quads were sore from Sunday’s half marathon but I felt good enough to run for 35 minutes.

Tuesday- Plan: Rest Day.
Actual: Rest Day. IMG_2560Wednesday – Plan: 15 minutes easy
10-12 x 30 seconds fast, 2:00 easy.
10-15 minutes easy
Drills after, + extra core.
3 x skip drills, 1 lateral. Repeat.

Actual: Felt pretty good, my quads were still just a tiny bit sore. I did the drills and some core afterwards.IMG_2591Thursday – Plan: Easy 1:00-1:10
5 x strides after a few miles
https://www.youtube.com/watch?v=yXpK3bF9UlA

Actual: Had a nice easy run and did the strides. Also, did the video.Enlight5Friday – Plan: 2 miles easy
2 miles moderate
1 mile easy

Actual: Felt fine and the moderate splits ended up being 8:36 and 8:31.001Saturday – Plan: 7 miles around 8:45-50
12 miles- 8:20-25
If you are feeling great and want to hit 20, do one mile easy after the MP section.
Actual: Had a fantastic birthday run! Felt great and got in the extra mile. I ran on the faster side of the paces and I didn’t struggle on the 12 miles at marathon pace. I tried something new beforehand and took 3 scoops of UCAN just in case, so I didn’t have to bother with gels. It went fine and my energy levels were good. I also just had nuun to hydrate (you can save 30% off right now if you use code: hydratefriends30 on their website until March 31). Despite the rain and being cold afterwards, it was a terrific long run.

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

Total miles = 41.83 miles. I’d say it was a super week especially ending with a great 20 miler. That’s my longest run this cycle and it went awesomely. I was a little worried since I just raced a half last Sunday and my legs were a little sore early in the week but it went well. I have to thank Coach Dawn for helping me get to where I am. My endurance is awesome and I feel strong. 🙂

As for highlights of the rest of the week:

I turned the big 4-0 on Saturday. It’s hard for me to believe since I don’t feel old haha, but it’s nice to be in a new age group. 🙂 Age is just a number.IMG_2656We had a great dinner at a Korean restaurant and had an ice cream cookie sandwich cake for dessert. 🙂IMG_2655Finished the day by watching Jumanji: Welcome to the Jungle on DVD. It was entertaining.

Oh, for those interested in AfterShokz Headphones, you can save 20% by using my link. The discount now works on the new AfterShokz Air headphones. Love the Airs since they are lighter and I think the fit is better!IMG_1753I’m looking forward to spending Spring Break in Florida. We’ll be going to Universal Studios Orlando. My kiddos are excited to see the Harry Potter stuff.

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.

Advertisements

12 thoughts on “Vernonia Marathon Training Week 13 and Weekly Wrap (3/19-3/25)

  1. Happy Birthday and welcome to the Masters age category! I turned 40 last October and I have to say, this age group is still a really competitive bunch!

    It looks like we’re taper buddies. 3 weeks to go!

    Like

  2. Happy birthday – 40 looks good on you! You had another solid week of workouts, especially that 20 miler!

    Like

  3. Happy Birthday! You look much younger than 40, by the way. You’ve had a great training cycle and I can’t wait to see you crush it on race day. U-Can really seems to work well for you! Thanks for linking.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s