Tunnel Light Marathon Training – Week 7 and Weekly Wrap (7/16-7/22)

Written by Happy Running Mom

Another week down, eight weeks to go until I run the Tunnel Light Marathon in North Bend, WA. Here’s what last week’s workouts looked like from Coach Dawn’s plan:IMG_5135Monday – Plan: 5-6 miles
5 x 15-20 second strides after 2 miles
Stop and do light stretch and a few drills before the strides.

+ Jay Johnson Video 1
https://www.youtube.com/watch?v=yXpK3bF9UlA 
Actual: Had a nice early 5.1 miler. I did the strides, drills and video afterwards.IMG_5151Tuesday- Plan: 6 miles- Easy pace
Actual: Ran an easy 6 miles before work and felt fine.

Wednesday – Plan: Rest day
Actual: Rest dayphoto 10Thursday – Plan: 2 miles easy
3 x 10 min Pace- 7:50-8
3 minute recovery between each
1 mile easy

Strength Workout #4

1. Single leg squats X7
https://www.youtube.com/watch?v=PZlLHZ4Venw

2. Depth Jumps X7
https://www.youtube.com/watch?v=egnoXByP6ck

3. Switch Lunge- 15 seconds
https://www.youtube.com/watch?v=I-m-fLx2u0g

Rest 90 seconds in between and do 1 and 3 2 times
Actual: Felt fine overall and got it done. Happy to hit the paces. Also, did the strength workout. The single leg squats are tough.IMG_5195Friday – Plan: 4 miles easy to recovery pace
Actual: Had a good recovery run.IMG_5252Saturday – Plan: Easy 17 miles
Actual: Ran along the Rock Creek Trail again. Fueled with two scoops of UCAN before my run and had Nuun every couple of miles to hydrate. Felt good on this long run and it went well.IMG_5260Sunday – Plan: Recovery run. 3-4 miles.
Actual: I usually have Sunday as a rest day but since we’re on vacation now, Monday’s my rest day. Ran 4 miles before work and felt pretty good even after my 17 miler.

Total miles = 44.03 miles. It was another good week of training. I’m looking forward to running in Colorado Springs this week. It will be tougher with the altitude though.

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.

11 thoughts on “Tunnel Light Marathon Training – Week 7 and Weekly Wrap (7/16-7/22)”

  3. The reflection in the lake is gorgeous! Great job on the long run. I know you’ll enjoy running in Colorado Springs, despite the altitude! Thanks for linking!

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  4. Mn,that seems like a whole lot of miles! And crazy (to me) doing a recovery run after 17 miles . . . my next race is 18 miles & I must say, it freaks me out a little (I’ve never done anything longer than a half).

    Enjoy vacation!

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  5. Coach Dawn has you really training hard. You are doing awesome! Tremendous there is also some strength training in there. It will pay off big time. All the best with the next 8 weeks of training! 🙂

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