Marathon training week 2. Time to get serious again.
Monday: Run and Cross Train
P90X Yoga. This also serves as my strength workout. Ouch!
5 mile run (7:58)
1 hour elliptical
1 mile warm up (7:55)
16 X 200 (39, 40, 39, 39, 40, 40, 39, 40, 40, 40, 39, 40, 38, 39, 40, 38) with 200m jog recoveries
2 mile cool down (8:45)
A few weeks ago during my speed development plan, I did 10 of these at 35-36 so these felt a bit easier. Today the plan said to run just under a 6 minute pace, so I was ahead. Again, I am savoring this because next week I do not think my legs are capable of running mile repeats at a 6 minute pace like the plan calls for!
Easy recovery run
2 miles (8:03)
1 barefoot grass mile (10:15) Haha-I am terrible at X country! Plus the grass was dry and prickly.
1 mile (8:58)
Wednesday “Steady Run”
The goal was 7 miles at a 7:30 pace and I accomplished it (7:27). However, this felt like a 7 minute pace effort. It was mid-day, sunny and 80 percent humidity on a hilly course. My legs felt heavy on the hills and I really struggled to stay on pace for the last 2 miles. My boyfriend and friend also had a hard time with the heat. This was not as easy as it was supposed to be!
Thursday: Fartlek Run 5 miles easy effort with 8 x short fartlek intervals (7:50) Push ups, planks The schedule says to do a tempo run today and fartlek run on Saturday. However, I decided to do a comically hilly race this Saturday so I am using Saturday’s race as my tempo run.
Friday: Easy day 1 hour elliptical 10 minute rowing maching ab roller
Saturday: 4 mile race 1.5 mile warm up with strides (8:30) 4 mile race 25:54 (6:29 pace). 1 mile cool down (9:49) This race was very hilly. My pace varied according to whether it was an uphill or a downhill (went from a 6:52 mile 3 to a 6:10 mile 4). My hill running is not terrible but not great either. I run hills a lot but they are still so hard! I will keep working on them. I finished first overall female and 4th person.
Sunday: Long Run 13 miles (7:52) My plan called for another 8 minute pace long run. It did not feel as easy as it should have. Next week it calls for 15 miles at a 7:30 pace…that will take some pushing!
Push ups, planks
I am slowly building up the mileage again. I actually wanted to run more this week but I need to be patient and stick to the plan! I do not list it in these logs, but I also do foot/IT band strengthening exercises every day, plus stick and foam rolling. This has staved off some injuries I have dealt with in the past.
Total Miles: 46.5