Monday, January 12, 2015

Marathon Training Week 2 Review

This week was a little all over the place.  I completed the four workouts, but not on the days planned.  I struggled mentally this week!  I also retired a sports bra after some major chafing and my asics shoes for long runs.  With 422.2 miles on them, they aren't as cushy as they once were.

Monday 1/5
Plan says: Easy 4-5 miles with 6 strideouts after

What I do: 0 miles.  This week kicked out with subzero temps AND our Y membership expired 12/31/14.  We consciously chose to let the Y membership expire because we were not using it much, prices were going up and quality was WAY down, but the Y provided my emergency treadmill.  I decided to join the new Planet Fitness in our 'burb for emergency treadmill use but then forgot that the hubs had a night meeting so I had to stay home with kids.

Tuesday 1/6
Plan says: 1-2 mile warm up. 3 miles at tempo pace. 1-2 mile cool down. (5 - 7 miles total)

What I do: 1 hour of power yoga at lunchtime.  We had a 2 week break from power yoga over the holidays and my body could tell!

Temps were below zero (before factoring in windchill) so I hit up Planet Fitness after kids' bedtime. At $10/month, I wasn't expecting much but was pleasantly surprised at how many treadmills they had!  I get bored easily on treadmills and like to push buttons after every mile to motivate myself, thus why the 3 tempo miles varied slightly.

1 mile warm up 7:47 pace
1 mile at 0.5% incline and 7:14 pace
1 mile at 0.5% incline and 7:09 pace
1 mile at 1% incline and 7:09 pace
1.36 mile cool down at 7:47 pace
Total: 5.36 miles, 40:00

Check.

Wednesday 1/7
Plan says: Rest

What I do: Rest.

Thursday 1/8
Plan says:  7 hilly miles as 10 minute warm up; Intervals of 6 x 2:30 in zone four (zone five being a sprint) with recovery as needed; 10 minute cooldown.

What I do:

10 minute warm up at 7.48 pace, 0.5% incline
2:30 at 6:54 and 1.5% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 1.5% incline
1:00 recover at 0.5% incline and 7:48 pace

2:30 at 6:54 and 2% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 2% incline
1:00 recover at 0.5% incline and 7:48 pace

2:30 at 6:54 and 3% incline
1:00 recover at 0.5% incline and 7:48 pace
2:30 at 6:54 and 3% incline
1:00 recover at 0.5% incline and 7:48 pace
11 minute cool down at 7:48 pace, 0.5% incline

5.61 miles and 42 minutes

While I completed the workout, i fell 1.4 miles short of "7 hilly miles".  I'm guessing I should have done more of a recovery and then maybe I would have hit 7 miles.

Check

Friday 1/9
Plan says: OPTIONAL 3-4 easy miles

What I do:  Rest.  The hubs and I had a business dinner to attend this evening so no running for me.

Saturday 1/10
Plan says: 14 miles

What I do:  Make up for Monday's missed workout on the treadmill.

4.5 miles at 8:00 pace
followed by six 30 second "strideouts" at 6:54 pace and 30 seconds at 8:00 pace

Total: 5.3 miles at 42:00

Sunday 1/11
Plan says:  Rest

What I do:  14 miles.  Sunday was the warmest day of the week, hitting 30 degrees!  After a week of subzero temps, this honestly felt downright balmy!  Although the temps were nice, the paths and sidewalks were NOT so I ended up doing most of this 14 miles as laps around our high school, where each lap is a little over 1 mile.  This was nice to be able to stash my water bottle and circle to it.  I ended up eating a Gu at Mile 9. I still am not doing great with my pacing, and starting out way too fast.

Mile 1: 7:14
Mile 2: 7:22
Mile 3: 7:17
Mile 4: 7:15
Mile 5: 7:21
Mile 6: 7:26
Mile 7: 7:25
Mile 8: 7:27
Mile 9: 7:18
Mile 10: 7:26
Mile 11: 7:27
Mile 12: 7:10
Mile 13: 7:24
Mile 14: 7:12

Total:  14.05 miles, 1:43:05 (7:20 pace)

Week 2 Total Mileage:  30.32 miles
Completed the 4 mandatory workouts AND an hour of power yoga. Yay!

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