It’s been a busy couple of weeks so I’ve missed some training recaps. I know how exciting these are and how much you anxiously await them :p
Week 3
Monday, 11/6–6.5 miles
Little negative split six and a halfer–9:17(wu), 8:44, 8:28, 8:15, 7:50, 9:03(cd)
Tuesday, 11/7–4 miles, Strength Training, Foam Rolling, Stretching
A friend and I ran to a local shoe store (8:50, 8:30) to hear Jeff Galloway speak. I’ve never used his walk/run method but have friends who have had success with it. It was interesting to hear his philosophy. Two miles back home (8:30, 8:35) and I called it a day.
Wednesday, 11/8–7 miles
It was one of my favorite workouts–a timed ladder (5, 4, 3, 2, 1 min w/1 min R) twice. But I didn’t have my usual pep in my step so I decided early on to just make sure my second set was faster than my first.
Thursday, 11/9 — Strength Training, Foam Rolling, Stretching
check! : )
Friday, 11/10–6 miles
I met up with some friends for some early morning hills. Took it easy (10:00/avg) as we were leaving to Vegas that afternoon.
Saturday, 11/11 (rest/shop), Sunday, 11/12–13.1 miles (RnR Vegas)
Rock and Roll Vegas was SO MUCH FUN!! I used it as a training run to get that marathon goal pace (mgp) down (8:00) and I was really happy with how I did. I was bummed my watch went wonky because I knew my splits would be pretty but oh well…I finished on target at a 7:59 pace 😀
Total for Week 3: 37 miles
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Week 4
Monday, 11/13–Rest Day
We drove home from Vegas and I made sure to roll, roll, roll that night.
Tuesday, 11/14–4 miles
These were slooooow (9:39 but felt much slower). Positive split the entire run, lol!
Wednesday, 11/15–5 miles
Oh man, this was rough. I had mile repeats that were supposed to be at around 7:15 but that was NOT happening. I managed to pull off a 7:22, 7:19, 7:26 and I felt pretty darn happy about it.
Thursday, 11/16–Strength Training, Foam Rolling, Stretching
So on these cross/strength training days, I haven’t been making it to the gym to get on the bike or elliptical, but I’ve been doing some videos at home that focus on body weight strength training. I’ve actually been doing them so I’m happy with my efforts on these Tuesday and Thursday cross/strength training days.
Friday, 11/17–3 miles
Easy, peasy run around the ‘hood (9:17/avg).
Saturday, 11/18–13.1 miles (Gilbert Half Marathon)
I used this race as another training run as I continue to get that mgp (8:00) to feel like home. My goal was to be between 1:45-1:50 and I finished in 1:46 so super yay! My coach had me run the first 3 at long run pace, and then the remaining 10 miles with a one minute surge at the beginning of each mile. The surges became less fast as the race went on, LOL, but I was happy with the way I ran. I tried my best to keep it as close to mgp as possible–there were a few miles where we had some headwind (and heat!) but again, I was pleased with my efforts and with the fact I ran comfortably and finished feeling fine.
I heart running.
Total for Week 4: 25 miles
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Now I’m all caught up!! So far, I’m feeling pretty good and trying my best to be diligent on staying healthy and injury free so that has meant eating better (I have!), rolling and stretching (check!), and working that core (workin’ it!).
–Do you use races as training runs?
–What are your favorite core exercise?
I’ve never tried a ladder before. Sounds like it’s worth a shot! About those mile repeat times, I think you did a great job of keeping the goal as close as possible. Not every day can be a great day.
I love the ladder workout! So it’s
5 minutes @ 1/2 marathon pace effort
30 second RI
4 minutes @ 10k pace effort
30 second RI
3 minutes @ 5k pace effort
30 second RI
2 minutes @ mile pace effort
30 second RI
1 minute @ sprint effort
1 minute Recovery Interval
Reverse Directions on Track and do again!
Try it and let me know how it goes! 😀
Yikes. I’ll try that one after my marathon 😀
It would have been funny if you run/walked home after Galloway’s talk.
You know I use races for training runs all the time! Sometimes it’s the only way I get a long run in.
I totally thought about you when I ran both as training races! I was like, no wonder she likes it!
I agree that you should have Gallowalked to and from that run haha. But it sounds like a great week of training and I LOVE ladder workouts! I do mine on the track, so it’s lap based, but so much fun and a good way to practice different paces.
You’re doing awesome!
Is your ladder run by minutes or miles?
Minutes 🙂
Galloway walk is a great one! You are doing such a great job. I think using races for training runs is so smart. What a great way to keep yourself in check in so many ways.
You are going to have MGP down to a science — the halves sound super fun! I am a big fan of “training races” because they allow me to race more frequently.
Yes! I used to race all the races but I’ve become a lot more disciplined in that if I sign up for a race to use as a training run, I do just that, lol!
You’re doing awesome! Consistency is key! Keep up the great work! I’ve never used a race as a training run but I love the idea of it. I just don’t do that many races so when I do a race it’s typically to see where I’m at fitness wise.
Totally! I’m lucky in that I’m able to represent a lot of local races I love so the races I use as training runs aren’t ones I pay for. I think if I paid for a race, I’d be more inclined to race it, lol!