Vernonia Marathon Training Week 16 and Weekly Wrap (4/9-4/15)

Woohoo! This was the last training week leading to my fifth marathon, the Vernonia Marathon. I was excited and nervous but felt ready to get it over with. I am super happy how things turned out. But first here’s what last week looked like from Coach Dawn’s plan:

Monday – Plan: Rest day.
Actual: Rest day.IMG_3288Tuesday- Plan: (a little faster than MP)
1 mile easy
4 miles 8:15-20
1 mile easy

Actual: Ran it a little fast but felt fine. Fast splits were 8:14, 8:13, 8:12, and 8:11.IMG_3293Wednesday – Plan: Easy 5
After 2 miles- stop and do a few strides- 10-15 seconds at 75%
then quick stretch and 4 x drills

Actual: Ran the easy 5 miles and did the strides, stretching and drills after two miles.IMG_3329Thursday – Plan: 40 minutes recovery pace
+ extra core after 

Actual: Had a nice 40 min recovery run and did some core work afterwards.IMG_3338Friday – Plan: 3-4 miles w/ 4 x 10-15 sec strides at about 75% effort
+ Foam roll after (light pressure)

Actual: I ended up with a good 4 miles with the strides for my last run before the marathon. I did some foam rolling afterwards.IMG_3347.jpgSaturday – Plan: Rest day.
Actual: Rest day. Had my #flatrunner ready.IMG_3433Sunday –  Plan: Race – Vernonia Marathon.
Actual: Had an awesome race! Got a 3 min and 10 sec PR and BQ’d!!! Stay tuned for my race recap.

Total miles = 45.46 miles. It was a fantastic week since I PR’d and BQ’d on Sunday. Looks like I’ll be Boston bound next year since I have a 5+ min buffer. I needed a 3:45 to qualify. I can’t believe I did it…I’ve come a long way since my first marathon. So thankful and blessed that I can run and fast enough to get into such a major race! Big thanks to Coach Dawn who’s helped me get there! Also, so grateful that my hubby and kiddos have put up with all this running business 🙂 . I’m taking this week off from running to recover. My quads and calves are sore but I’ve been still taking the stairs at work. I’m not sure what’s next but so far I only have the Tunnel Marathon in September.

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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9 thoughts on “Vernonia Marathon Training Week 16 and Weekly Wrap (4/9-4/15)

  1. Congrats on your awesome marathon–that PR and BQ had to feel great! You worked so hard for this but your training was spot on. I’m excited to read your recap!

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  2. HUGE congratulations on this major accomplishment!! You should be very proud!

    I did the Tunnel Marathon last September with my sister. It was really fun and beautiful but I didn’t really enjoy running on gravel for that long. Also, don’t be surprised when your GPS stops working inside the tunnel. I think if I did it again I’d wait to start my watch altogether until I met a mile marker after the tunnel.

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      1. Yes. It’s pretty densely packed if I remember right so it’s not like you’re running on sand or anything. I think it’s just that every little thing becomes a big thing during 26.2 miles

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