Plan Says: 4 x 1200m, with 400m recovery and a 1 mile warm up and 1 mile cool down. 1200s should be at 4:35.
What I did: My Sense alarm went off at 4:45 and I was tired. I got out of bed, got dressed and drank my Beachbody Energize which helped. I got out the door and started working on the warm up.
1.15 miles warm up, 9:44 (8:27 avg pace).
I shed the jacket I was wearing and stuffed it in my mailbox. I had planned on doing the same loop that I do for 800s for this effort. In my tired haze, it did not occur to me that I could just run 1.5 loops to get 1200 meters (0.75 miles). My first 1200 then consisted of a loop and out and back and turn again...checking my watch constantly for the last 0.15 miles...am I there yet?! and thus was slow.
0.76 miles - 4:45 (6:37 avg pace)
0.25 miles - 2:17 (9:08 avg pace)
0.75 miles - 4:34 (6:06 avg pace)
0.25 miles - 2:14 (8:52 avg pace)
0.75 miles - 4:38 (6:08 avg pace)
0.25 miles -2:17 (8:59 avg pace)
By this point I was really tired. My legs felt like jelly.
0.75 miles - 4:36 (6:06 avg pace)*
*I stopped at around 0.3 miles and had a "Amy get your SH** together breath" and restarted.
1.17 miles cool down, 10:23 (8:53 avg pace).
This was a difficult workout and I was so happy when it was DONE! 6.1 total miles
Tuesday Mar 21
Plan Says: Off
What I did: No running, but did the Jasyoga High Mileage Reset routine
Wednesday Mar 22
Plan Says: 8 mile tempo run at 7:15, with 1 mile warm up and cool down.
What I did:
I felt much better about the tempo run this week. I didn't have any issues with sleeping the night before. I planned to do it after work on Wednesday since that time worked well last week and Wednesday is the only day I have child care coverage for both kids after work/school. Plus, to get 10 miles in before work would likely require that I get up closer to 4 AM, and that just sounds awful.
I again ran this too fast, and ran it fast right from mile 1...again. It was 3 seconds (on average) slower per mile than last week but it felt so much easier. I am a little worried that I am doing this workout too fast given how prescriptive the paces are for the plan. (That and I listened to the 5 early going pitfalls of marathon training that the author of the Hanson plan put on....GOING TOO FAST. Yep. That's me right now with the tempos!)
8 miles, 55:48 (6:58 avg pace).
6:53 / 7:12 / 6:48 / 7:00 / 7:03 / 7:10 / 6:58 / 6:42
2 mile cool down, 16:11 (7:58 avg pace)
Thursday Mar 23
Plan Says: easy 5 miles
What I did: I went to bed later than usual on Wednesday night so I had to peel myself from the bed on Thursday morning. BUT I GOT OUT OF BED! YAY ME! This was done 12 hours after my tempo so I EASILY ran slow.
5 miles, 41:51, (8:21 avg pace)
More Jasyoga High Mileage Reset.
Friday Mar 24
Plan Says: easy 8 miles
What I did: Woke up at 4:53 and was grateful the rain we got overnight was done! 8 easy pace miles to start the day. I almost ran into a deer during the first mile, and then ran into the same deer a little while later as it zipped through lawns. Then, I heard some crazy animal fight! Who says life is dull at 5 AM in our neighborhood?!
8 miles, 1:04:36 (8:04 avg pace)
Saturday Mar 25
Plan Says: 10 miles at long run pace - 7:54 for me
What I did: The weather forecast for the weekend was not looking good. 100% of rain all weekend. I had started getting mentally ready for a treadmill long run but when I woke up on Saturday morning, it wasn't raining! I quickly got dressed and got outside to make the most of it.
This run felt sooo good. I ran it too fast but was in a groove. I tried slowing my pace a few times but decided to ride it out.
10 miles, 1:12:42 (7:16 avg pace)
Mile splits: 7:25 / 7:06 / 7:29 / 7:26 / 7:18 / 7:18 / 7:14 / 7:13 / 7:14 / 6:57
Sunday Mar 26
Plan says: Easy 5 miles
What I did: It was raining when we woke up. It was raining when my son took a nap. It was raining ALL DAY. I ended up throwing in the towel and hopping on the treadmill after the kids were in bed. I had zero motivation to do this run but luckily around 3.5 miles in, the negative thoughts I had running through my brain left me.
5 miles, 43:15 (8:39 avg pace)
Weekly Total
Plan says: 44 miles
What I did: 44.15 miles
Ten weeks of marathon training done! I have felt basically good up to this point with the exception of my sometimes cranky hip and my cranky foot. I read something last week with this plan where cumulative fatigue should not begin setting in until 6-8 weeks out. I have 8 weeks left and feel like I haven't started to hit the cumulative fatigue stage so I am excited about that.
The next 8 weeks are hard though. I am done with "speed" workouts and now transition into the "strength" workouts. Think mile, 1.5 mile and 2 mile repeats. My tempo runs will get longer and I hit the longest run in the program - 16 miles. This is the part of the training that sometimes freaks me out the most - 16 miles is the longest run I will do prior to the marathon.
52 days until race weekend!!!!!
What I did: My Sense alarm went off at 4:45 and I was tired. I got out of bed, got dressed and drank my Beachbody Energize which helped. I got out the door and started working on the warm up.
1.15 miles warm up, 9:44 (8:27 avg pace).
I shed the jacket I was wearing and stuffed it in my mailbox. I had planned on doing the same loop that I do for 800s for this effort. In my tired haze, it did not occur to me that I could just run 1.5 loops to get 1200 meters (0.75 miles). My first 1200 then consisted of a loop and out and back and turn again...checking my watch constantly for the last 0.15 miles...am I there yet?! and thus was slow.
0.76 miles - 4:45 (6:37 avg pace)
0.25 miles - 2:17 (9:08 avg pace)
0.75 miles - 4:34 (6:06 avg pace)
0.25 miles - 2:14 (8:52 avg pace)
0.75 miles - 4:38 (6:08 avg pace)
0.25 miles -2:17 (8:59 avg pace)
By this point I was really tired. My legs felt like jelly.
0.75 miles - 4:36 (6:06 avg pace)*
*I stopped at around 0.3 miles and had a "Amy get your SH** together breath" and restarted.
1.17 miles cool down, 10:23 (8:53 avg pace).
This was a difficult workout and I was so happy when it was DONE! 6.1 total miles
Tuesday Mar 21
Plan Says: Off
What I did: No running, but did the Jasyoga High Mileage Reset routine
Wednesday Mar 22
Plan Says: 8 mile tempo run at 7:15, with 1 mile warm up and cool down.
What I did:
I felt much better about the tempo run this week. I didn't have any issues with sleeping the night before. I planned to do it after work on Wednesday since that time worked well last week and Wednesday is the only day I have child care coverage for both kids after work/school. Plus, to get 10 miles in before work would likely require that I get up closer to 4 AM, and that just sounds awful.
I again ran this too fast, and ran it fast right from mile 1...again. It was 3 seconds (on average) slower per mile than last week but it felt so much easier. I am a little worried that I am doing this workout too fast given how prescriptive the paces are for the plan. (That and I listened to the 5 early going pitfalls of marathon training that the author of the Hanson plan put on....GOING TOO FAST. Yep. That's me right now with the tempos!)
8 miles, 55:48 (6:58 avg pace).
6:53 / 7:12 / 6:48 / 7:00 / 7:03 / 7:10 / 6:58 / 6:42
2 mile cool down, 16:11 (7:58 avg pace)
Thursday Mar 23
Plan Says: easy 5 miles
What I did: I went to bed later than usual on Wednesday night so I had to peel myself from the bed on Thursday morning. BUT I GOT OUT OF BED! YAY ME! This was done 12 hours after my tempo so I EASILY ran slow.
5 miles, 41:51, (8:21 avg pace)
More Jasyoga High Mileage Reset.
Friday Mar 24
Plan Says: easy 8 miles
What I did: Woke up at 4:53 and was grateful the rain we got overnight was done! 8 easy pace miles to start the day. I almost ran into a deer during the first mile, and then ran into the same deer a little while later as it zipped through lawns. Then, I heard some crazy animal fight! Who says life is dull at 5 AM in our neighborhood?!
8 miles, 1:04:36 (8:04 avg pace)
Saturday Mar 25
Plan Says: 10 miles at long run pace - 7:54 for me
What I did: The weather forecast for the weekend was not looking good. 100% of rain all weekend. I had started getting mentally ready for a treadmill long run but when I woke up on Saturday morning, it wasn't raining! I quickly got dressed and got outside to make the most of it.
This run felt sooo good. I ran it too fast but was in a groove. I tried slowing my pace a few times but decided to ride it out.
10 miles, 1:12:42 (7:16 avg pace)
Mile splits: 7:25 / 7:06 / 7:29 / 7:26 / 7:18 / 7:18 / 7:14 / 7:13 / 7:14 / 6:57
Sunday Mar 26
Plan says: Easy 5 miles
What I did: It was raining when we woke up. It was raining when my son took a nap. It was raining ALL DAY. I ended up throwing in the towel and hopping on the treadmill after the kids were in bed. I had zero motivation to do this run but luckily around 3.5 miles in, the negative thoughts I had running through my brain left me.
5 miles, 43:15 (8:39 avg pace)
Weekly Total
Plan says: 44 miles
What I did: 44.15 miles
Ten weeks of marathon training done! I have felt basically good up to this point with the exception of my sometimes cranky hip and my cranky foot. I read something last week with this plan where cumulative fatigue should not begin setting in until 6-8 weeks out. I have 8 weeks left and feel like I haven't started to hit the cumulative fatigue stage so I am excited about that.
The next 8 weeks are hard though. I am done with "speed" workouts and now transition into the "strength" workouts. Think mile, 1.5 mile and 2 mile repeats. My tempo runs will get longer and I hit the longest run in the program - 16 miles. This is the part of the training that sometimes freaks me out the most - 16 miles is the longest run I will do prior to the marathon.
52 days until race weekend!!!!!
Great week. How does the plan determine your paces for these workouts? Is it based on your marathon goal, or a recent race time? In any event, keep rocking!!
ReplyDeleteThe short answer is both and it depends on the workout. Most pacing is set by the overall marathon goal time but some of the speed workouts paces are determined by 5K or 10k paces. I set my marathon goal based on my half-marathon last November
ReplyDelete