Marathon Training Week 13
Monday: Cross train and run
1 hour elliptical , arms abs
Lots of walking in downtown Chicago
Tuesday: Easy run
I did not feel well all day due to female issues. I napped in the afternoon and could not sleep later on. So I ran 10 miles on the treadmill at 1am (techically Wednesday). 10 minute pace. No, that is not a typo!
I moved my speed to this day when I was feeling better. I also decided on one hard workout this week (no tempo) because of my race on Saturday.
1 mile warm up (8:15)
3 X 1 mile repeats (6:04, 6:13, 6:06)
On roads-the second mile was the most difficult due to the incline. The pace reflected that.
1 mile cool down (8:13)
p.m. 3 miles on treadmill (9ish pace)
short arms, abs, legs workout
Thursday: Easy run
Soooo….I did not taper as much as I had planned. I had a bit of guilt from indulging in about 5 too many pumpkin granola bars. Tapering during pumpkin season is a challenge. I did cut out my harder tempo at least! Anyone else have a problem with tapering miles because they like to eat too much??
10 miles (7:53)
very light arms, abs
This course had a fair amount of hills but I tried to keep the pace easy.
I did not pig out on pumpkin products. Hurray!
Saturday: Half marathon race
This might bore some but this mini race report is more for my own records. The weather was really perfect. It was cool enough for a PR but not too cold for my muscles. The course was mostly flat, with a few rolling hills at times. The more difficult part for me was the gravel section. The paved roads definitely feel faster than gravel. This was a small race but I like it because it is well organized and also has cash prizes for the top 5 finishers. The downside was that there was no one in front of me (that I could see) apart from one guy. It was like this from mile 5 on. The leaders were minutes ahead. Luckily, this guy ran a very even pace, and it was right at the pace I wanted. I tried to keep him in sight the entire race. He pulled away during the last mile and I sped up as well. I might have slowed throughout the race had I not been trying to pace off of him. I am thankful that he was there!
I had planned on taking a gel but I accidentally dropped it and didn’t want to break my stride to get it. I didn’t feel like I needed it and luckily I was fine. I took sips of water at 2 different points. It wasn’t anything like the half I did a few weeks ago. There was no dousing myself with water or drinking at every stop. I have run this race multiple times and had a previous course PR of 1:29 something. My all-time half PR was 1:26:51. I managed to finish this race in 1:26:21-a 30-second PR. I placed first female for the first time in this race. I was pretty happy with my finish time. I would have been ecstatic to have run under 1:26, but am content with a PR. I felt pretty comfortable during the race and after. It makes me think I could have pushed more. It is amazing how I feel my best when I PR….I am usually in more pain when I am slower and struggling (like the half a few weeks ago!). On the other hand it was not my main focus race so I need to save something for the actual marathon.
I was pretty happy with my splits. I had expected the course to be long (13.2 in the past), but this time it recorded a more accurate distance. However my Garmin got off when I ran through a wooded section. It was saying 7:48, etc. and eventually the mile evened out to 6:47. I did not change my pace and it was probably something closer to 6:35. I just tried to pace off the guy ahead of me because he was doing an even pace.
1 mile warm up (8:04)
13.11 miles (6:36)
Splits of (6:37, 6:35, 6:36, 6:40, 6:35, 6:47, 6:36, 6:33, 6:28, 6:33, 6:34, 6:33, 6:32, 5:36 last kick-my last burst is usually faster but we had to go off the path and up a grass hill to the finish line!)
1 mile cool down (9:46)
p.m. 3 mile easy run (8:35)
Yes, I just did a half marathon but I felt like running….slow. I think I am clinically addicted to running!!!
push ups, planks
Sunday: Recovery run
7 miles (8:19)
I did a 9ish first mile until the soreness went away. This was a very enjoyable run. I prefer running at this pace!
lame arm and ab mini workout
Total miles: 53