Coriander’s Training Log: 8.4.13

Coriander

Coriander

Kali has written 68 posts on Salty Running.

Trail and 100 mile ultra runner who still loves a good road marathon every now and then. Retail pro and lifetime Northeast Ohio resident. Part time yogini and vegan, but full time gluten free gal.

So I totally fell off the training log wagon! So sorry! It’s weird to say I’m actually training again as my mileage is about half of what I was running a few weeks ago.

But it’s OK, I’m embracing being patient and working toward my two fall “A” races. I even hired a coach. I realized after my first 100 that I needed some direction and someone to help me get faster and hold me accountable for actually doing speed workouts and focusing on the big picture. The past three weeks were the first part of my training for the Akron Marathon (September 28) and the JFK 50 Mile (November 23) as a McMillan athlete.

The first three weeks of training were pretty much the same. The goal was to build a base back up and to introduce speed work. It’s been more than two years since I actually had a training plan, so I’m excited to see how my racing changes with a little focus instead of just running what I felt like and just finishing. So here’s what last week looked like:

Monday: Rest! Much needed after a 16 mile long run on muddy trails the day before.

Tuesday: 70 minute steady state run. Similar to a tempo run, I warmed up for 20 minutes at an easy pace, ran 30 minutes at steady state pace and cooled down for 20 minutes for about 7.5 miles total. Steady state pace is slightly slower than tempo pace and just about what my marathon pace is. The first time I did this workout, I was nervous I wouldn’t be able to hold the faster pace (it was during the awful heat wave!), but now I find myself looking forward to it.

Wednesday: 40 minutes easy. I probably made this easy run harder than I had to. I had something going on after work, so no time to run with the Second Sole group. I ran before work at 6 am, with the goal to get 4 miles in under 40 minutes. I did, but I pushed myself a little harder than I should have because I kept thinking I wouldn’t be on time.

Thursday: 70 minutes easy. I did about 7.3 miles on the road and had fun. I didn’t have to work until later in the day, so I slept in and headed out in the late morning. The weather was perfect and I had a good, steady run.

Friday: Rest.

Saturday: 47 minutes easy. I had to work early again, so I did a quick easy 5 miles before work.

Sunday: 15 miles. I had to be at work at 10 am (ugh!), so I mapped out a figure-8 type route through the park by my new house and around a bunch of main streets. I was on the road by 6 am. The route included some tough hills (well, tough for Cleveland) and lots of pavement. It’s been a while since I had a good solo road long run and I’m really happy with the way the week went overall.

Total: 38.8 miles.

One Response to “Coriander’s Training Log: 8.4.13”

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  1. Michelle says:

    I used a McMillan plan for Boston this past spring. I really like his plans. My only issue is that I felt, for me, it didn’t allow enough recovery time. So I kind of did a hodge-podge plan for the Columbus full this year. I plan to use some of McMillan’s ideas (steady state runs, fast finishes, etc), and some Runner’s World training as well (that I used to help me BQ at Cleveland in 2012). I’m excited to see how you do with his plan. I met him at Boston this year. Smart guy who knows his stuff.

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