Tuesday, May 29, 2018

Grandma's Marathon Training: Week 15 Recap

Disclaimer:  I am running Grandma's Marathon in June as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  

Perhaps you all were thinking it, but I (naively wasn't).  I was all worried about the week OF Ragnar Relay and not at all worried about the week AFTER.  The week OF Ragnar was a nonissue (as you can see in my Week 14 recap).  Last week, Week 14, the week AFTER Ragnar was a shit show.  But I have (mostly) picked up the pieces and moved on.

I was hoping to have my first ever 60 mile week.  I didn't think it would be hard to get the planned 57 miles and add a few more into the mix.  I kept this dream alive through Wednesday of last week.  The reality is that my legs were beyond the usual Hanson's tired all week and the weekend of sleep deprivation from the relay took a full week to recover from.

Sunday, May 20
Plan Says:  Easy 7 miles

What I did:  No running.  We had to travel for a family baptism for my newest nephew and I was TIRED and sore. 

Monday, May 21
Plan Says: 3 x 2 mile, with 800 meter recovery in between and 1 mile warm up and cool down

What I did:  I did 5 of the 7 miles I missed on Sunday.  My legs still felt very tired.  I was not able to get up and do this in the morning, so it was after the kids were in bed, in the rain.
5.01 miles, 43:02 (8:34 avg)

Tuesday, May 22
Plan Says: Off

What I did:  Monday's missed strength ladder workout.  Honestly, this was a strong workout for me, which (incorrectly) made me think that I had recovered.

1.11 mile warm up, 9:59 (8:57 avg)

1.  2 miles, 13:29 (6:43 avg pace) / 0.6 mi recovery 5:25 (9:02 pace)
2.  2 miles, 13:20 (6:39 avg pace) / 0.56 mi recovery 5:09 (9:15 avg pace)
3.  2 miles, 13:16 (6:37 avg pace)

1.6 mile cool down, 13:50 (8:36 avg pace)

This was super tough - my legs felt tired still but I was please with the fact that I finished the workout, and got progressively faster with each 2 mile repeat.

Wednesday, May 23
Plan Says: 10 mile tempo, 1 mile warm up and cool down

What I did:   I was not going to push a 10 mile tempo after the strength workout so did 6 miles, 48:00 (8:00 avg pace).  OOH.   I thought I was tired on Monday - my legs felt awful.

Thursday, May 24
Plan Says: easy 6 miles

What I did: I attempted to do Wednesday's missed tempo workout and it was a HOT mess.  I was unable to get up early because I was almost narcoleptic last week so I had to do this in the afternoon.  Unfortunately we had a heat wave last week, so it was 89 degrees, sunny and humid AF when I took off.  I got nowhere.  I was sucking wind big time and the legs/wheels were falling off.  I felt light headed and knew that 10 miles was not in the cards for me.

1.1 mile warm up, 9:02 (8:14 avg pace)
2.75 miles tempo, 19:54 (7:14 avg pace) - lots of stops
1.0 mile cool down 8:07

Friday, May 25
Plan Says: easy 6 miles

What I did: I stuck to the plan for this, even though I really wanted to make up all of the miles I was down.  Again, I was doing this in the afternoon, 88 degrees, sunny and humid and knew that if I wanted to have a decent long run, I should just take the advice of many comments on Instagram and forget about the disastrous tempo.

6 miles, 49:27 (8:14 avg pace)

Saturday, May 26
Plan says: long 16 miles

What I did:  I was tired of running in the hot sun, high temperatures and high humidity so I got my ass out of bed at 5:00 on a Saturday morning for my 16 miler.  It took me a long time to loosen up - as you will see on my mile splits - but I was able to progressively get faster and knock my final two miles out at sub-7 pace.  I was breaking all sorts of Hanson's rules for this long run - namely, I treated it as a progression run instead of a steady state at long run pace, but it helped my confidence so I will say, "Worth it". 

This was my final 16 miler (of 3) on the plan.  It wasn't my fastest, but it wasn't my slowest and it was definitely the only one done on very tired legs. 

16 miles, 2:06:44 (7:54 avg pace)
9:11 / 8:32 / 8:41 / 8:07 / 8:20 / 8:11 / 8:10 / 7:57 / 8:02 / 7:51/ 7:43 / 7:44 / 7:29 / 7:12 / 6:58 / 6:35

Weekly Total
Plan says: 57 miles
What I did: 47.75 miles

1 comment:

  1. That's a really solid week coming off of a hard relay. I think you will be in great shape for the marathon!

    ReplyDelete