Thursday, April 20, 2017

Marathon Training: Week 10

Welp, here we are again. Let's cruise back to the week of the Peterson Ridge Rumble (April 3-9), shall we? And then I'll post my Peterson Ridge Rumble recap by Sunday of this week. 

Currently, I'm trying to kick a cold that Henry got and quickly passed on to me. With just two weeks until the Eugene Marathon, having a cold isn't one of the things I'd like to be doing, but alas, it happened. All of a sudden, sleep is becoming a priority. 

So, how about that training, eh?

Monday - 6.16 mi @ 9:15 avg // Nice and easy. There's something relaxing about Monday runs because I'm just getting over the soreness of the previous weekend's long run and there's no pressure to go fast.

Tuesday - 8.25 mi team workout: warm up, 3mi (marathon goal pace), 3 min rest, 2mi (perfect day mgp), 3 min rest, 1mi (10-5K pace), cool down // During a lot of my mgp workouts, I haven't nailed them. I've gone much faster, which I'm not sure benefited my body in feeling out that marathon pace. So this time, I was intentional about running by feel and not looking at my watch much. My mile splits: 8:31, 8:36, 8:28, 8:17, 8:11, 7:22

Watch selfie. Sometime, I should actually ask someone to take a photo of me. ;)

Wednesday - 4.8 @ 8:47 avg // Stroller run. Managed to miss the rain. Speedy friends always make you go faster -- whew.

Thursday - 7 mi @ 9:10 avg + ReCharge recovery // Total slogfest through the rain. As I headed out on this run, my legs were really not feeling it. They felt like logs and my heart rate was especially high that morning. Alas, I pushed through.

I worked at the running store this day and my boss encouraged me to head to ReCharge before Sunday's race, so I headed over there for some time in the Normatec compression boots for hips and legs followed by the infrared sauna.

Friday - rest day, Jasyoga // When I can fit it in, I'm trying to do the extra little things that can make a difference in your training. This time, that means fitting in foam rolling and Jasyoga videos, which are essentially purposeful yoga stretches aimed at helping runners recover faster or warm up specific aspects of the body prior to a run (i.e. hamstrings and glutes for me).

And sometimes, that means attempting to do your stretching, while a toddler lays on top of you.


Saturday - 1.7 mi @ 8:44 avg // Quick shakeout run. After getting most of our things packed up for the race, I headed out the door for a quick run before we headed over to Central Oregon. And then Pete headed out for his quick shakeout when I got home.

Our drive over the pass was good. H slept for almost an hour and we made a quick stop at Sahalie Falls both for the bathroom and a quick peek.



Sunday - Peterson Ridge Rumble! 20 mi @ 9:55 avg // Beautiful day. Cold (30F) at the start, but clear. I'll post a race recap in the next few days, but this race was hard, fun and successful. Third time's a charm because I did NOT fall on the course this time. Oh and my glutes hurt from probably mile 4 on because hello, rolling hills and the fact that I did about 4.5 long runs on the trail and zero midweek miles on hilly trails. Something to work on for next time, eh?!

Pre race puffies

Overall, the week felt good despite my heart rate seeming a little off on a few runs. At 48 miles total, this was my highest mileage training week for the cycle so far.

Stay tuned for my Peterson Ridge Rumble recap and to hear how recovery from the 20 miler went!

Is everyone else experiencing some glorious spring weather? We're getting teased by an almost 70 degree day tomorrow (followed by 9 straight days of rain in the forecast).

Saturday, April 8, 2017

Marathon Training: Week 9

Last week was week 9 of marathon training and a recovery week for us on the training plan! Our coaches have us doing two weeks of build up and then one cut back week to let the body recover and adapt from all the hard work.

I meant to post this earlier in the week, but didn't sit down to finish it until now. We are in the hotel room in Sisters ready for the Peterson Ridge Rumble with my mom and little brother. Temps look like they'll be in the low 30's when the race starts -- brrr.

For new parents out there: suites are the way to go. We were actually able to put H down at a decent time and then stay out in the common area to hang out until we're ready to go to bed. Woohoo! Now on to last week's training...

Monday - 4 miles @ 9:27 avg (easy) // Neighborhood run with daylight!

Tuesday - 8 miles @ 9:09 avg + Jasyoga recovery yoga // For some reason, doing 8 (vs 7) miles before the day really starts feels extra hard core. On these longish morning runs, I've been doing a bit of the race course, which is a pretty section and helps me feel a little more prepared for the marathon.

This week, we had a few sunny days, so Henry and I took advantage and got outside with little walks and a trip to the park.

On a mission

Looking for the airplane

Wednesday - 4.25 miles @ 9:10 avg (stroller run) + 40 min weights & core // Nice and easy for this run. Just trying to stay consistent with strength, so Wednesdays are my required strength day (+Fri or Sat). I've been focusing on working the glutes and making sure they're firing, core and throwing some arm work in there.

Thursday - 7 miles, workout: 1 mi warm up, 4 x 2K (alternating first 1/2 mile @ marathon goal pace (mgp), 1/4 mile @ close to 5K pace, 1/2 mile @ mgp), 1 mi cool down // Because I was scheduled to work at the store until almost 6:00 p.m., I didn't want to chance missing the Flyers speed workout. So instead, I did this workout solo before the manfriend headed to work. Thank goodness for light these days on my morning runs!

For most of my repeats, I was close to my assigned paces for these intervals (4:17 for the 1/2 mile and 1:53 for the 1/4 mile). Actual splits: 4:01, 1:52, 4:16, 4:17, 1:47, 4:09, 4:16, 2:00, 4:10, 4:17, 1:54, 4:20

Friday - 3.1 miles easy @ 8:57 avg (stroller run) // *This was supposed to be a rest day, but...Pete had Friday off and the sun was out, so he headed out for a longer run. Meanwhile, I couldn't resist running on a gorgeous morning and took the little man to the river path for a casual run. We made a few stops to look at birds and the river and then playtime at the park.



Saturday - 40 min weight lifting + 25 min Jasyoga // I knew strength training would make me sore for my long run, but I like to get in a minimum of two days a week of strength training, so it was now or never!

Sunday - 12 mi long run w/ speed work // Because I was one week out from the Peterson Ridge Rumble, my run was slightly shorter than others, but I still wanted to get in goal pace work. I ended up doing 3 miles easy, 8 miles @ mgp (8:20-8:40s), 1 mile easy. I'll admit I was a bit disappointed by this run. The goal pace miles felt much harder than they should have, but I pushed through regardless (despite having a high heart rate).

Sunrise runs = the best


How did this week feel? 
Looking at my stats, my heart rate was, for the most part, lower this week and my body appreciated having a bit less mileage to do (38 vs 44 the previous week).

I was happy with Thursday's workout, but then bummed that Sundays long run felt so hard. Blah. You win some, you lose some.

Okay, time to wind it down for the evening! I'm excited for tomorrow's race. It's such a different mind set when you're just planning on enjoying a race rather than pushing as hard as you can go.