Another week of marathon training is complete. Five weeks to go until I run the Tunnel Light Marathon in North Bend, WA. Here’s what my workouts looked like from Coach Dawn’s plan:Monday – Plan: Easy 40 minutes.
Actual: Ran an easy 40 minutes.Tuesday- Plan: Hill Sprints.
Easy 20 minutes.
4 x 10 second hill sprints- grade 8%.
Recover 2 minutes (You can stop or walk for recovery or easy jog).
Easy 10 minutes.
Actual: I wasn’t looking forward to running on the treadmill but got it done. Easy part was mostly at 6.4 mph and pressed 8 for the hill sprints. Felt fine overall.Wednesday – Plan: Tempo Run.
15 minutes easy.
4 mile tempo- 7:30-45 (first 2 7:40-45, then shoot for second 2 faster, or alternate the two- example first and third mile at 7:40, 2nd and 4th 7:30)
add a 20 second fast finish at the end.
Easy 15 minutes. Also, strength training – Jay Johnson Video 1.
Actual: That was super tough. It probably didn’t help that I was on my feet a lot the day before from work. My legs were tired. I had to stop and took a break in the middle. I was going to alternate the splits..oh wells. My tempo splits were: 7:44, 7:30, 7:58, 7:42. Glad that was over with. I did some strength training after. The link I had to the Jay Johnson video no longer works since the video was removed on YouTube but I did they Myrtl routine and some planks.Thursday – Plan: Recovery pace- 45 minutes.
You can cut it shorter if you are feeling fatigued.
Actual: Felt fine and ran for 45 minutes.Friday – Plan: 2 miles easy
Stop and do light stretch then 4 x drills and 4 x strides
1.5 miles easy
Actual: Ran it as planned and did the light stretch, drills and strides.Saturday – Plan: Long with Marathon Pace.
30 minutes easy.
1hr 30min – 8:00-15.
Easy 20 minutes.
Do first half of the 1:30 at 8:15, second at 8. You are so good at pacing, I can have you run more precisely for this kind of run.
(Marathon pace-ish) 🙂
Actual: This was hard especially in the last half of the 8:00-8:15 part. I was dwindling in the last 10 min and it felt harder to keep the 8ish pace. Splits for the 1 hr 30 min were: 8:12, 8:13, 8:12, 8:13, 8:15, 8:09, 8:01, 7:59, 7:56, 8:02, 8:08, and 8:17 for the last .59 miles. But I’m happy with it. I guess I’m much tougher on myself. Coach thought I did it perfect. 🙂
Sunday – Plan: Rest day
Actual: Rest day.
Total miles = 41.29 miles. I thought it was a tough week but know it’s all part of the process. I’m looking forward to running the Wings and Wheels Half Marathon next Saturday. It’s a small local race so should be fun.
As for the highlights of the rest of the week:Celebrated hubby’s birthday on Tuesday.When I was off of work, we went to Wunderland since my nephew was staying with us and they played some arcade games and laser tag.On Thursday, we watched Christopher Robin, courtesy of free movie tickets from work. Gotta love work perks. It was a cute movie but not as good as other Disney movies.On Saturday, my nephew had a tennis match. It was great to see him win a match.
That pretty much wraps up my week. How’d your week go? Any races coming up?