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:Monday – 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.Tuesday- 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. Wednesday – 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.Thursday – Plan: Recocery run 5 miles.
Actual: Had a nice recovery run.Friday – 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.Saturday – 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:Nothing 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…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.