Four weeks until the Wisconsin Marathon! The weather is finally starting to cooperate a bit too. It’s been crazy windy, but since the temps have been tolerable, I’ll take it.
This week was a cut-back week. Then I have a big week next week and my taper starts!
Monday is my rest day.
Tuesday I had a speed workout on tap, but since I had to leave really early to go to Milwaukee for work, I swapped things around and ran 30 minutes easy after work. The best part is that I got to run it with my husband. 29 minutes /3.22 miles / 9:08 pace.
Wednesday I had half mile repeats on tap. Again, I ran them by feel rather than a set pace as the previous pace my coach had been prescribing (6:58) was simply too fast. It was based on my PR and since I am definitely not in PR shape, I am making some adjustments. 1 mile warm up; 6 x .5 miles (3:37, 3:33, 3:38, 3:46, 3:39, 3:42); .25 mile recoveries; cool down with 4 strides. 56 minutes / 6.7 miles / 8:22 average pace.
Thursday I slept in! It was awesome. I then ran 40 minutes easy / 4.59 miles / 8:56 pace.
Friday was a repeat of Thursday’s workout. I was scheduled to run intervals, but didn’t have enough time after hitting the snooze button one too many times. 40 minutes easy / 4.6 miles / 8:51 pace.
Saturday I hit my interval workout I passed on Friday. 1000 meter repeats. 1 mile warm up (with all 3 of my boys!); 5 x 1000 meters (4:23, 4:23, 4:26, 4:29, 4:32); .25 mile recoveries; cool down with strides. I was really happy with the workout as my paces were decent and the slower last ones were due to hills and wind – not fatigue. Average interval paces were between 7:05 and 7:20 and I felt really strong. Funny what nice weather (50 degrees) will do. 59 minutes / 7.3 miles / 8:07 average pace.
Sunday was my long run. I woke up a bit sore from my speed workout, so I knew it wouldn’t be easy. And easy it was not. There were 15 mph winds, I was tired and my legs were heavy. Oh, and I also decided to hit the hills pretty hard. I was salty, sweaty and exhausted when I finished. All pretty awesome. 2 hours 15 minutes / 15 miles / 9:02 average pace.
Total: Just over 6 hours / 41.3 miles
Next week is going to be rough because it is my last big (it’s all relative people) training week and I know I am going to be swamped with work, GOTR and kiddos. So no snooze button for me and early to bed!