Weeks 3-4: #itsgoingdownatphx

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, 11/9Strength 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?