Monday: Easy Day
5 mile run (8:06)
strength-light arms and abs, 10 minute rowing machine
1 hour elliptical
Tuesday: Speed Workout
1.5 mile warm up (7:56), 4 x 1 mile (6:00, 6:02, 6:04, 6:06), 1.5 mile cool down (8:06)
This was the day I had been dreading. My plan called for 4 mile repeats at a 6 minute pace. The fastest I have EVER done a mile in training was something like 6:15-620, so I was expecting that pace today. I tried to maintain pace throughout the splits and I pleasantly surprised myself. It wasn’t exactly a 6 min pace apart from the first one and I positive split each mile, but it was pretty darn close! I knew I was really fatigued on my last mile when the first lap was a 1:33, instead of the 1:30s I had been hitting.
Second run: 4 miles (7:21) Ran with a speedy friend and it was a bit quicker than I had planned!
Wednesday: Easy run and Strength
Body weight workout-arms, abs and legs
5 mile run
I felt like my legs needed an easy run today. Again, I am swapping days and doing my “steady run” on a different day. As my own coach, I run my body…pushing it when I need to but recovering when I need to as well. During my last marathon plan I found that flexibility is the key!
Thursday: Tempo run??
Tempo run was on the schedule but since I am racing again I did an easier run. My calf was a little sore from speed and the other fastish run on Tues. I strained this calf very badly 2 years ago so I am paranoid about it. I called easy day. The race will be hard and take it out of me so I can afford another easy day at this point. Running my body again…being a little behind is better than being injured and wayyyyy behind. I ran with a friend and we were both not feeling our best!
5 miles (7:58)
Friday: X Train
30 min bike
30 min swim
light abs and arms
I hate swimming and had goggle face all day.
Saturday: 5 mile race
2.5 mile warm up (8:01)
8k race 32:11 (5.01 miles 6:26 pace)
Again, I had a hard time with the hills and did not run even splits. (6:18, 6:17, 6:25, 6:27, 6:39). I have run 10ks at this pace or faster but I have some serious issues with gradual inclines and crashed big time on the last mile. I usually do not crash that badly but the heat and hills got to me! It was a 10am race so it was a bit hotter than it would have been at 8 or so. I placed 3rd overall female…the first 2 were elite and far ahead and there were no women right behind me. It was on of those “if I maintain this pace, or even speed up or slow down a little I will still be in the same place” kind of situations. I had no motivation so that probably also contributed to my crash. I did this race as part of the Akron Marathon series. I will also race the half marathon in August and the full in September in hopes of earning enough points to get a $ award.
2.5 mile cool down(9:00 pace)
On a side note, I used to do warm ups and cool downs around an 8 minute pace. But when I push myself so hard in races, speed and tempo runs, I relish in running slow! My body’s natural pace seems to be slow…I constantly force it to run faster than it wants to run!
Push ups, too lazy for planks
Sunday: Long run at “steady” pace
15 miles (7:29)
I had a hard time finding this pace. My normal long run pace is 7:45-8 min. I had to push it to do the planned 7:30 pace, esp with my sore race legs. In the beginning I pushed too much but it balanced out because the heat got to me after mile 10. I had to stop at a drinking fountain at mile 13 and I detest stopping. My philosophy is…if you don’t plan on stopping in a race then don’t stop in training! I have not trained for a fall marathon in quite awhile; I had gotten used to cooler long runs in my last training cycle so I would not bring water or gels for anything under 20 miles. This is a hot summer so I will bring water for the very long runs from now on. My quads and hip flexors were tired but fortunately my calf did not hurt anymore. :-)
Push ups, planks
Total Miles: 51