I don’t know how long the stars will stay aligned, but I am savoring this moment. For my first marathon cycle ever, everything is clicking in my training. Also, the new running watch I got this week has given me estimates and predictions that are keeping me motivated. On top of that, my legs actually feel good. Here’s how the week went:
Monday – 5 recovery paced miles on treadmill at gym plus deadlifts, box jumps, planks and push ups. Waited til afternoon for my workout to sleep in and let my body recover from back to back hard days over the weekend.
Tuesday – 10 miles in CP, mostly on dirt bridle path and reservoir, easier than usual, managing to a 140 bpm heart rate, in light of big mileage week and hard workout planned for Wednesday. Strength work: one set single leg goblet squats.
Wednesday – 14.3 miles including 3 mi/2 mi/2 mi/2 mi at GMP on CP hills (7:52 average). Strength work: side planks, hamstring exercises. Legs much less sore than expected after MP workout.
Thursday — 7.5 miles on CP lower loop with 6x1k (7:28, 7:33, 7:33, 7:39, 7:28, 7:26) with 75 sec walk recovery. Decided on the fly to do my two quality workouts back to back after waking up not sore and with high HRV score to give maximum recovery before Sunday’s long run. At the end of the run, my new Garmin FR630 estimated that I have 49 VO2 max. I hope so!Strength work: 2 sets single leg goblet squats with slightly more reps on weaker leg, 2×20 push-ups. Legs feel better than expected after back to back workouts.
Friday – 4 recovery paced miles (127 bpm) during heavy snowfall, winter wonderland with doggie Deena while listening to “Marriage of Opposites”. Strength work: 2 sets weighted goblet squats with heavier weight, 3 minute plank, box jumps. Legs feel great.
Saturday – 10 easy miles (9:50/139 bpm) on gym treadmill while listening to “Marriage of Opposites.” Strength work: deadlifts 100#x26, 60 reps weighted goblet squats, 2 sets reverse lunges, 1 set weighted hamstring exercises. Legs feel great.
Sunday – 17.7 miles in Central Park (9:07 avg/161 bpm), 8 with a Flyer friend and the remainder while listening to “Marriage of Opposites, which is exquisite. Ran the last 1.5 miles hard, telling myself to “train hard, race easy.” At the end of the run, my Garmin increased its estimate of my VO2 Max to 50. I am skeptical, given my marathon PR, but it is still encouraging and motivational to see.
Weekly total: 68.5 miles.