Wow! Week 15 is in the books and there’s just one week to go until I run the Vernonia Marathon. Can’t believe it’s so close! Here’s what last week looked like from Coach Dawn’s plan:Monday – Plan: 2 miles easy
4 x 10 sec- (8-9%) hill sprints w/ 2-2:30 rest
1 mile easy
+ 4 x drills after
Actual: Ran on the treadmill and felt good overall. Sprints were at 9% incline and easy was mostly at 6.6 mph at 1% incline. Did the drills afterwards.Tuesday- Plan: 15 minutes easy
5 x 2 minutes at 8:00-8:05 w/ 2:30 rest
10 minutes easy
Actual: Whoops, I totally messed this one up. Must have been too early and my head wasn’t in it l. I thought I programmed the workout on my watch for 5×2 but it was only set to 2×2. I knew something was off but didn’t figure it out until the end haha and I had to get to work.Wednesday – Plan: 1 mile 8:40-45
3 miles 8:25-30
2 miles 8:10-15
+ 4 x drills- 2 skip, 2 lateral
Foam roll, stretch and core later
Actual: Felt good but went a little fast. It didn’t help that I had to go to the bathroom in the middle of it😜.Thursday – Plan: 30 min at recovery pace
Actual: Had a nice 30 min recovery run.
Friday – Plan: Rest day.
Actual: Rest day.Saturday – Plan: 2 miles easy-add a few strides in then 4 mile segment
4 miles 8:25-30
5 minutes easy
4 miles 8:20-25
3 miles 8:45-50
Keep practicing the hydration
+ extra core and foam roll. Easy on the rolling since you don’t roll much. 🙂 Just hit the calves, quads, hamstrings, IT then a light stretch.
Actual: It started out rainy and windy but it ended nicely with the sun out. I went a little fast but felt fine overall. I had two scoops of UCAN before the run and had Nuun to hydrate. Afterwards, I did some core, foam rolling and stretching. I’m so bad about foam rolling so it was good to get that in. 🙂Sunday – Plan: 3 at easy to recovery pace
Actual: Ran 3 recovery miles.
Total miles = 34.21 miles. I’d say it was another good week. By this time next week I’ll have run my 5th marathon…can’t believe it. Race day is around the corner and I’m hoping for a PR/BQ. We shall see **crosses fingers**, getting nervous.
As for highlights of the rest of the week:I had fun chaperoning my first grader’s field trip on Wednesday. We went to Jackson Bottom Wetlands and Preserve. I’ve been there before with the kiddos but it was nice to go back since it’s been a while since we’ve gone.Also, I finally have my Shamrock Run Portland Half Marathon recap up.
That pretty much wraps up my week. How’d your week go? Any races coming up?