Week 12 of marathon training is complete. Just three 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: Rest day.
Actual: Rest day. It was nice to rest after Sunday’s recovery run and the half on Saturday. I still need to work on that race recap. I’ll get to it soon.Tuesday- Plan: 5.0 miles Easy-Recovery pace.
Actual: Ran 5 recovery miles on the treadmill due to the bad air quality.Wednesday – Plan: Fartlek
Easy 15 minutes
8 x 30 seconds fast/2 min easy
15 minutes easy
+ 4 x drills after
1. Lunges- 12
2. Box Jumps- 5
around height of park bench, or a height that is challenging but you can do safely.
3. Planks- standard and side (30 sec- 1 min)
4. Bench Taps
Actual: The air quality was better so I ran outside. Ran the Fartlek as planned and felt fine. Also, did the drills and strength workout afterwards.Thursday – Plan: Easy 1 hour.
Actual: Had a nice easy hour run.Friday – Plan: Recovery run – 35 minutes.
Actual: Always nice to run somewhere else. Ran from my brother’s house, northeast of Seattle, and ran some on one of my favorite trails there, the Burke Gilman Trail.Saturday – Plan: First 10 easy
second 10- 8:15-20
You can finish the last 2 miles at 8:10 if feeling good.
Foam roll and stretch later
Actual: I was planning to run this in the morning on the Burke Gilman Trail by my brother’s house but the air quality was in the red saying Unhealthy – “everyone should limit prolonged outdoor exertion”. So I waited until I was back in Oregon. I ended up running 20 miles in the afternoon. I took 3 scoops of UCAN about 30 min beforehand and hydrated with Nuun. It went better than expected and I hit the paces. So happy it went well. The last mile was probably closer to 8:20 due to a hill at the end, but my GPS went wonky and said I went 7:25. Not sure how that happened but my last 10 mile paces were: 8:15, 8:14, 8:14, 8:15, 8:13, 8:15, 8:15, 8:15, 8:09, 7:25*GPS messed up on last mile. Felt pretty good overall but that last mile up the hill did me in.
I’m so bad about foam rolling but I did a few minutes later that night.
Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 40.87. It was another good week of marathon training. I can’t believe there’s just 3 weeks to go now. But I’m feeling pretty great after that 20 miler that went well. My endurance right now is awesome! Big thanks to Coach Dawn who’s helped me get to where I am!
As for highlight of the rest of the week:I did spend some time with family in the Seattle area. We love bubble tea.
It was a short trip to drop the kids off. The kiddos were supposed to spend the week with their cousin but they changed their minds and we ended up all going home. Oh wells.
That pretty much wraps up my week. How’d your week go? Any races coming up?