There isn’t much to say about this week or any of my workouts. I almost feel like I’m on autopilot right now! On Sunday, my husband had a fever and that has me freaked out. He seems fine today so I hope that he was just stressed out and overtired, which is highly likely. He woke up with no fever this morning, so fingers crossed it was just a weird fluke.
I switched my long run and my tempo run to accommodate the Super Bowl Sunday 10K. I spent a lot of time at the pole studio and a lot of time running and there was a race in there this week, so I should have a lot to say, but I don’t!
Here’s the pace guide I’m using:
Marathon Goal – 3:05
Marathon Pace/Tempo Runs – 7:03/mile
Recovery Runs – 9:11/mile
Aerobic A/Easy – 8:36
Aerobic B/Easy – 8:01
Long Run: 7:42
Monday, 2/1: AM Strength Session + 8 Mile Easy Run+ Pole Fitness
It was Day 1 of our StrongBody Streak, so I started the day off with about 25 minutes of body weight exercises for my legs, hips and abs. I used a workout that I recently pinned plus my usual apps on my phone.
It was a damp and dreary day and I was under dressed for this run, but I got it done. Since we’d hammered out 14 speedy miles the day before, I went towards the easier side of my easy run range, with an overall pace of 8:33. I still don’t know when you are supposed to use recovery pace, but if I felt like running slower than my easy range, I certainly would have. I’m only supposed to run 6 miles on Mondays, but Hansons says that you can add to the easy runs to add distance and I like the eight mile distance. I was absolutely freezing after this run was over because it was so gross out.
I headed to pole class and instead of working on our competition pieces, we worked on some new combos. One of the spins we learned was called a Trapped Iguana, and it was so pretty:
Tuesday, 2/2: Track Workout: 3 mile warm up, 3×1 mile repeats w/400 meter recoveries (10 miles) + Strength Training + Pole Fitness
Once again, I did my track workout on the treadmill (since we are still looking at snow covered tracks, at least as far as I know). Let me start by saying that I hate mile repeats. That being said, the workout went really well. I just dread them. I’d rather do last week’s workout twice through than go and do three mile repeats. I love 800s…1000s…even 1200s! I think the mile just seems so daunting to have to do over and over and over.
According to Hansons, my 5K goal pace for these should be 6:12. I set the treadmill for 9.6 (which is a 6:15) and would speed up drastically in the last quarter of each repeat to reinforce a fast finish. I was spot on each time. On the last repeat, I forgot to hit lap on my watch so I have no clue what my time was. I’d guess sub 6:10 since I cranked up the treadmill a little earlier on that repeat since it was my last one.
For the streak, I did a workout from an old Runner’s World that focuses on legs using free weights. Afterward, I did some planks, bridges, leg raises and hip drops as a quick ab workout before heading to the pole studio to meet my sister in law. I worked on my routine for most of the class…I promise to post some little Instagram clips of it soon when I get things cleaned up!
Wednesday, 2/3: Strength/30 minute Walk + Pole Fitness
Headed to the gym before work and did a 30 minute strength session (mostly legs, hips and abs) and then walked on the treadmill for about a half hour just to get my legs moving. After work, more competition practice at the pole studio. It was a ski club night, but it was raining pretty badly so we postponed.
Thursday, 2/4: Strength Training + 12 Mile Run
I woke up and did about 25 minutes of strength training at home, and used my Nike Training Club app for the workouts. I love that app. I did a workout called Core Stability, and then added my usual planks, bridges, leg raises, hip drops and MYRTLs afterward.
Since I had a 10K on the schedule for Sunday and my long run was only supposed to be 10 miles this week (you only run long every other week on the Hansons plan, which I’m loving), I moved the long run to Thursday and planned to use Sunday’s 10K as my tempo. I drove to Bethlehem on my way home from work, parked at Monocasy Park and ran one of my old loops around Bethlehem. I ran on roads that I hadn’t been on in a long time, and it was such a great run. I kept the pace comfortable, 8:28. I felt really good so I ended up extending the run to 12 miles instead of 10. I felt like I could have gone forever, and it was really nice out.
Friday, 2/5: 10 Mile Recovery Run + Strength/Core+ Pole Fitness
It was windy, but a beautiful day for a run. I ran a new-ish loop in Saucon Valley (parts of it I ran a few weeks ago with my friend Chris G.) and kept the pace easy, 8:22. At night, I worked on my routine at pole class. I changed up a few parts of the routine and got a little frustrated because we had to do a “show and tell” for the rest of the girls in the class. I didn’t have much to “show” since I decided to make a few changes to what I had, and needed to clean it up a lot. For my pole warm up, I did my own core workout and MYRTLs.
Saturday, 2/6: 7 Mile Run + Pole Fitness + Core/MYRTLs
Got up for a super early run with Kathy and tried to keep the pace on the easy side (7:59 overall) since we were both running the 10K the next day. It was an early morning and pretty chilly, but uneventful besides that. It was great to get to run with Kathy – I haven’t been running with her as much because I’ve been running a bit later on the weekends.
I headed to the pole studio and took back to back classes so I could practice my competition piece and get the issues worked out from the day before. I followed that up with a core workout and my MYRTLs at home.
Sunday: 2/7: Tempo Run: Super Bowl Sunday 10K (3 mile warm up and cool down for 12.2 miles total), Core/MYRTLs
Tempo run that included a 10K race!! Recap coming soon.
After the race and the cool down, I went home and did some core and my MYRTLs. Not too much to say about that. I did lots of food prep for the week – it really helps me stay on track with my diet during the week!
Hansons Training Plan Thoughts/Rambling
Weeks 2-10 in the Hansons advanced plan are devoted to building speed. I do feel myself getting stronger each week, and I did eeek out a teensy PR in the 10K. However, my 10K time did not indicate a 3:05 marathon finish was in my future. There are many factors to consider other than Sunday’s race, but it is just another measure of fitness as this process continues.
On the flip side of that statement, since I was using Sunday’s race as my tempo run, the only pace I was supposed to run was marathon pace, and I ran faster than that. I’m not going to readjust my goal at this time since I have been hitting my paces in my workouts, but I will keep my 10K finish in the back of my mind as Boston gets closer.
Weeks 11-17 are devoted to building strength. There are still two weekly “speed” workouts (track and tempo), but the focus of the track workout will be quite different. I only have two more weeks of hammering out 5K pace for my track workouts before the workouts turn into some seriously crazy shit (I’m talking 2×3 mile repeats. Apparently, this is a thing). The good thing is, I’ll be running these workouts at about 10 seconds per mile off of marathon pace rather than 5K pace. So in THEORY, this should certainly be challenging but not out of the question. Don’t get me wrong – these scare the shit out of me for sure.
Overall, I love this training plan. Is it going to help me get to that 3:05 marathon range? I still don’t know for sure. But as I’ve said before, I feel more confident running. MUCH happier. I had ZERO anxiety before the 10K this past weekend. I was more worried about actually doing the warm up and cool down to make it a legitimate tempo run. I suck at warming up before races and usually blow off my cool downs!
Strength training!!! Who’s been streaking with me? How is it going? What else is new?
Swim: 0 meters ♥ Bike: 0 miles ♥ Run: 59.2 miles