Monday, April 2, 2018

Grandma's Marathon Training: Week 7 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 to review, find, and write race reviews!  

I ended up going to see my primary care provider about my cough last Monday evening.  My cough was not getting any better and was hurting my chest.  I felt wheezy during Monday's workout.  She diagnosed me with acute bronchitis and gave me a cough syrup with codeine to help me sleep at night, prednisone and an albueterol inhaler.  I wish I could say that all of this was a magical cure all but the fact of the matter is, I am still hacking away, although mostly without the tight feeling in my chest.  Argh.

Regardless, I had a consistent, good week of training.  At one point during my tempo run, I actually felt giddy because I could just feel my body getting in shape.  I do really like the process of marathon training, even on days when I would rather not get out of bed (ahem, last Friday morning).

Week 7 is the first week that a "long" run appears on a Saturday vs. an "easy" run.  These are slightly different in the Hanson's method as the chart below shows:

An "easy" run should be between 8:22 and 9:22 and a "long" run is 30-60 seconds faster than that at 7:22 - 8:52.  I generally fall in the "long" run range for my "easy" runs so I am not worried about this.  Doing my easy runs at an "easy" pace is something I am always working on!

I also decided that I am just going to train at my #dreambig goal pace (6:52/mile) for as long as I am feeling good.  My current speed workout pace of 6:12 is in the middle of the range above so that is fine.  I have been doing my tempo at 6:47/6:48.  I recognize that of course this is easy when my tempo run is 5 miles but I also think that I would be disappointed with myself if I don't try to train to this level and see what happens, of course being attuned to injury risk and overtraining signs.

I ended the month of March with 147.74 miles, which is the highest monthly mileage I have had since September 2017!

Sunday, March 25
Plan Says:  Easy 4 miles

What I did:  Easy 4.1 miles. 34:25 (8:21 avg pace)

Monday, March 26
Plan Says: 8 x 600, with 400 meter recovery in between and 1 mile warm up and cool down

What I did: The workout.  I overslept so had to leave work a bit early to get this in before my daughter's bus arrived home.  This was challenging for me because I was really having a lot of coughing attacks and felt like I couldn't breathe clearly.  I also picked a route with a slight hill, which meant that one way, I was running slightly downhill with the wind at my back and on the other way, I was running slightly uphill into the wind.  You can see in my splits below that there was about a 8-12 second difference between these two routes.  Generally, all of the downhill splits were in line and all of the uphill splits were in line with each other.

My goal time for 600m (0.37 miles) is 2:18.

1.0 mile warm up, 8:11.8 (8:10 avg pace)

1.   Downhill, with wind:  2:09.4 (5:44 avg pace) / recovery: 0.25 miles,  (8:26 avg pace)
2.   Uphill, against wind:  2:17.7 (6:12 avg pace) / recovery: 0.25 miles,  (9:12 avg pace)

3.   Downhill, with wind: 2:12.2 (5:50 avg pace) / recovery: 0.25 miles,  (9:13 avg pace)
4.   Uphill, against wind:  2:18.8 (6:15 avg pace) / recovery: 0.25 miles,  (8:49 avg pace)

5.   Downhill, with wind: 2:08.2 (5:45 avg pace) / recovery: 0.25 miles,  (8:44 avg pace)
6.   Uphill, against wind:  2:16.5 (6:06 avg pace) / recovery: 0.25 miles,  (9:17 avg pace)

7.   Downhill, with wind: 2:04.1 (5:35 avg pace) / recovery: 0.25 miles,  (8:49 avg pace)
8.   Uphill, against wind:  2:16.7 (6:09 avg pace)

1.65 mile cool down, 14:11 (8:36 avg pace)

Tuesday, March 27
Plan Says: Off

What I did: Off

Wednesday, March 28
Plan Says: 5 mile tempo, 1 mile warm up and cool down

What I did: TEMPO! I felt really good this morning.  I chalked it up to the drugs and getting a day off.  I felt good during the tempo, not as jittery as last week and my splits were a little more even.

1.15 mile warm up, 9:28.1 (8:14 avg pace)
5 mile tempo, 34:04 (6:48 avg pace)  Mile splits:  6:51, 6:45, 6:50, 6:49, 6:46
1.5 mile cool down, 12:22 (8:15 avg pace)

Thursday, March 29
Plan Says: easy 4 miles

What I did:  easy 4.7 miles.  38:16 (8:09 avg pace)

Friday, March 30
Plan Says: easy 6 miles

What I did:  6.2 miles, 51:11 (8:15 avg pace)
It was difficult to get out of bed.  I had book club the night before which meant I had two glasses of wine which, as always, meant my sleep was not great.  One of these days, I will just give up drinking wine.  Today is not that day.  I was proud of myself for showing up to this run anyways!

Saturday, March 31
Plan says: long 10 miles

What I did:  10 miles, 1:21:10 (8:07 avg pace)
The forecast for Saturday was not looking good.  Rain rain all day starting EARLY.  I usually allow myself to sleep in on the weekends (read: wake up at 6 AM instead of 4:30-5 window) but I REALLY did not want to run in rain so I kept my early alarm and got.this.DONE!  No rain for me!  I felt good for all but the last mile of this - I definitely felt tired for that.

Mile splits:
8:14 / 8:12 / 8:19 / 8:08 / 8:17 / 7:51 / 7:59 / 8:03 / 8:02 / 8:02

Weekly Total
Plan says: 38 miles
What I did: 40.04!

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