Tunnel Light Marathon Training – Week 6 and Weekly Wrap (7/9-7/15)

Week 6 of marathon training is in the books. It was a good week after last week’s cut back week. 9 weeks to go until I run the Tunnel Light Marathon. Here’s what last week looked like from Coach Dawn’s plan:IMG_5012Monday – Plan: 5 miles
5 x 15-20 second strides after 2 miles.
Stop and do light stretch and a few drills before the strides. 

Actual: Ran it as planned and did the strides after stretching and drills.IMG_5025Tuesday- Plan: 6 miles-
3 easy, 3 moderate effort 

Actual: Felt great. Splits were 9:38, 9:11, 9:17, 8:29, 8:28, 8:17. IMG_5042Wednesday – Plan: Easy 20 minutes
then 1-2-3-2-1-2-3 minutes- hard effort with equal minute recovery
Easy 20-25 minutes

Strength Training:

1. Negative squats x4
https://vimeo.com/8953850

2. Planks- standard and side (30 sec- 1 min)
3. Depth jumps x 5
https://www.youtube.com/watch?v=egnoXByP6ck

4. Lunges – 12

Repeat x 2 with 90 second rest after 3 and 4.
Actual: Ladder workouts are fun but tough, especially towards the end of the intervals. Felt good when that was done. Also, did the strength training.IMG_5070Thursday – Plan: Recocery run 5 miles.
Actual: Had a nice recovery run.IMG_5077Friday – Plan: Easy 4 and Strength Training.

1. Core workout w/swiss ball
https://www.youtube.com/watch?v=4aNq5v695T0

if no swiss ball-
https://www.youtube.com/watch?v=bhjtGRZX8j0

2. Depth Jumps X6
https://www.youtube.com/watch?v=egnoXByP6ck
Actual: Ran the 4 easy miles. I didn’t use the swiss ball so did the Core X video and depth jumps afterwards.IMG_5112Saturday – Plan: 6 miles easy
then do 6 x 1:30 around 7:30 with equal easy recovery
Then easy pace the remainder of run, except last 0.5 mile- do at a moderate effort.
Actual: I decided to check out the Rock Creek Trail further and ended up going along the Waterhouse Trail too. It’s a nice trail and I saw a lot of runners along it. It’s always fun to go on new routes. The intervals were kind of hard since it was hilly but I felt fine overall and picked it up to moderate effort the last 0.5 mile.

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

Total miles = 43.69 miles. Ran a lot of miles and am feeling good after last week’s cut back week. Things seem to be going well and I’m thankful and hopeful it will continue.

As for highlights of the rest of the week:IMG_5286Nothing too exciting. It’s been hot lately so it was nice to go to the local outside pool. Watching them swim makes me want to take lessons. I can float but don’t know how to really swim. One of these days…IMG_6306That 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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13 thoughts on “Tunnel Light Marathon Training – Week 6 and Weekly Wrap (7/9-7/15)

  1. Nice week, especially good to see those other workouts as I’m busy gleaning ideas for ramping up that side of my running. I love the week after a rest week in training – you always feel strong and rested, don’t you.

    I have my one race of the year so far booked for Aug 11 so working back up to the distance although it’s hard in the heat!

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  2. Nice week of training for you! I’d be so happy if we had pretty trails around here like you do. It’s never too late to take swimming lessons. I bet your kids would get a kick out of that too! Thanks for linking!

    Like

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