It’s Monday, I’m off of work, and it’s pouring out. At some point, I’ll get up and run but until then, this is my plan:
Because guess what. I survived peak week!!
I can’t believe 15 weeks of Hanson’s training is behind me. I remember looking at this plan in week 3, when I was sick on my couch. I feared everything about this training plan. It’s certainly not over yet – still two more track workouts and two more tempo runs to go – but I made it to the taper and I didn’t hate it. As a matter of fact, it was quite the opposite. I loved it.
I was much whinier when I hit my peak week in the fall. I was just re-reading that post and I had a whole paragraph on how much I “hated” the mid-week medium long run, which was 15 miles in the fall. These days, I’ve been logging two medium long runs and I’m really enjoying it. This time around, the medium long runs have some sort of purpose and last cycle I just ran miles. Not that one type of run is more effective than another, but by having something to shoot for makes the miles fly by more quickly.
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, 3/21: 10 Mile Easy Run + Pole Fitness + Core/MYRTLs
Kicked off my Monday with core, MYRTLs, and NTC’s Alpha Abs workout.
SUPER windy day. 17 mph winds, 30 mph gusts. Headed out on the D&L trail for an easy run, and the wind was in my face. I felt pretty decent so I was excited that the wind would be at my back on the second half. NOPE. Turned around, and was slammed in the face with a gust. How is that possible? I probably would have been better off cutting this run at 8 miles. Hanson’s Monday runs are usually 6-8 miles, but in the program modifications section they recommend adding miles on your easy runs if you want more volume. So the 10 mile distance has been my goal when I have easy runs and enough time to fit it in. I did the out and back thing, so my options were to finish the run or walk it in. I didn’t feel like a two mile walk so I ran. 8:24-ish pace, really fading in the last two miles but mostly unscathed.
Headed to pole fitness class but I backed off a bit. We learned two new moves, and one was a spin that was kind of hard on your hip. I tried it once, didn’t like how it felt and decided I’d try again after Boston was over. Instead, I worked on some of the other moves we learned recently. Still a good workout, but I was a little bummed about the spin because it was really pretty.
Tuesday, 3/22: Track Workout: 3 mile warm up, 3×2 miles (@ MP -10 seconds/mile) w/800 meter recoveries, 3.5 mile cooldown (14 miles) + Core/Strength/MYRTLs
Last week, I was a little stressed over Track Tuesday because the workout just seemed so hard. While this week’s workout wasn’t exactly a walk in the park, it was familiar. I did this same workout two weeks ago and was able to get it done, and it was two days after a 10 mile race. I didn’t expect it to be “easy” but I almost breathed a sigh of relief when looking at my workouts this week because I already did this one.
Besides the wind (it’s been windy as EFF in these parts this week), the weather was ideal. Sunny, 50s, gorgeous. The goal was the same: warm up for three miles, 3×2 mile repeats in 13:40 (6:50 pace), recover for 800 meters and cooldown for three miles. That’s 13.5 and I hate ending on a .5. Last time, I cut the cooldown to 2.5 to end on 13. In the spirit of peak week, I decided to run the extra half mile for a grand total of 14 miles.
I grabbed my afternoon Starbucks and headed to the Saucon trail. After an uneventful warm up, I hammered it out:
- 2 mile repeat #1 – 13:24 (6:42/mile)
- 2 mile repeat #2 – 13:21 (6:40/mile)
- 2 mile repeat #3 – 13:22 (6:41/mile)
For the 800s, I walked for 400 and jogged for 400. I took it nice and easy for the cooldown and had a lot of energy. I really enjoyed this run. I went home and got on my foam roller (Who even am I?). Last week, my legs felt tweaky on Friday and Saturday. The 5K was Sunday, and this was a killer speed workout. If I was going to survive this week, I probably should put a little more effort into my recovery. I also did MYRTLs, core, and NTC’s Runner Strength and Balance. That NTC workout is only 16 minutes and the last two minutes are stretching. It really complements speed work nicely.
Wednesday, 3/23: Core + Barre Strength + 2.3 Mile Walk + Pole Fitness
Barre and core in the morning, competition practice at night. I had this great idea – to go for a short recovery run before pole. After all, it was peak week. Hanson’s states in their program modifications that if you want to add an easy run in on your rest day to add miles to go for it. I’d been mostly keeping the rest day somewhat sacred and not running at all. In the spirit of peak week, I thought I’d torture myself a bit more.
There was a trail I’ve never run on before, Penn Pump, and I thought this would be the perfect opportunity to check it out. Got dressed, got out of my car, started running and less than .1 into my run I stopped. My legs felt like lead from the track workout the day before. If anything, it scared me because I had a tempo run the next day. I walked instead since it was gorgeous out and I was already out there. I spent the entire time reassuring myself that my legs probably feel like this every week and that I would be totally fine on the tempo run the next day. The fatigue really scared me and it’s clear to me why Wednesday is a rest day. No bueno. I felt tired at pole class but worked on parts of my routine and was glad to go home and rest on the couch.
Thursday, 3/24: Tempo Run, 16 miles – 3 mile warm up, 10 miles @ marathon pace, 3 mile cool down + Abs/MYRTLs
I was still nervous about my Wednesday run attempt, but I had the day off of work. Perfect opportunity to really do a Boston “test run”. I ate my breakfast (sweet potato waffle, Just Great Stuff PB, and a banana) and got dressed. After I was appropriately coffeed up, I headed to the Plainfield trail. I got there so I could start at 10 am, just like the start time for Boston.
It was another beautiful day, and I felt decent on the warm up. After three easy miles, I picked up the pace. 6:47, 6:54, 6:55, 6:33, 6:41, 6:56, 6:48, 6:51, 6:48, 6:53. I cooled down for three miles and I felt really good. I thought to myself, I should just keep running and do 18-20. You know, in the spirit of peak week and all. But then I saw my car and I thought, nahhhh. I went home, did some core (including NTC’s Core Control workout) and MYRTLs and called it a day.
Friday, 3/25: 10 Miles Easy + Core/MYRTLs + Pole Fitness
10 easy miles with Emily and her fiancee, Aaron on the towpath in Easton. We averaged about an 8:25 pace. It was raining out when we started, but warm and sunny by the end of the run. I headed home, did core (including NTC’s Core Strength workout) and MYRTLs, and then went to pole class for about two hours. I had two very successful run throughs with my routine.
Saturday, 3/26: 11.3 Miles Easy + Pole + Core/MYRTLs
Ran with Mark and Kathy but was able to still keep the pace around an 8:03 and reign them in a little. Kathy had done her long run the day prior, so her legs were a bit tired anyway. Only problem is, we overshot the route by 1.3 miles. It killed me to stop on the .3 but I didn’t want to do more since I had my long run the next day. Headed to pole and had a REALLY good run through of my routine…so I uploaded it so you guys could finally see it!
HOWEVER: keep in mind that it’s still not smooth. Most of my issues are with the times I’m off the pole – I am not a dancer so I just look awkward. There are lots of timing errors (my whole beginning on the static pole is a little off and more rushed than it should be), directional issues (several tricks need to be facing the audience so you can actually see them) and when I went to do an inversion on the spin combo, it was really sloppy. But, it’s been my best take so far and I keep talking about it, soooooo…enjoy!
Whew!!! It’s coming along but still needs work! Came home, did core (including NTC’s Perfect Alignment workout) and MYRTLs and spent some quality time on the couch.
Sunday: 3/27: Long Run, 20.7 Miles + Core/MYRTLs
I know, a 20 miler. On Hansons. What the what? As per my Hansons running bible:
- Long runs shouldn’t exceed 25-30 percent of weekly mileage
- 2:30-3:00 time limit should be enforced, suggesting that exceeding those guidelines offers no physiological benefit.
- What’s right for an 80-mile-a-week runner is not right for one who puts in 40 miles per week.
Originally, I’d planned on topping out at 18 miles. Mentally, I was fine with it – I’ve run successful marathons with less than an 18 miler under my belt. But I started seeing 70 mile weeks earlier in my training this time around, and realized I would have a week where I hit volume in the 80s. Even with my long run at 18 miles during the 70 mile range, I was barely hitting the 25 percent mark. If I hit 80 miles, 18 was only 23 percent. So I decided I would adhere to the 2:30 time limit and take the focus off distance. If I wasn’t feeling too speedy that day, maybe it would be 18 miles. Whatever the case, I wasn’t going over 2:30.
It met Megan at 7:30am and we started off down the towpath. Cassie was meeting us at 8:30 so we figured we’d start on the trail. I’d put in a good chunk of distance the day before and Megan did a track workout, so we vowed to take it easy. We started running and talking, and by mile 3 we logged our first sub-7 minute mile. It was faster necessary, but my heart rate was fine and I was talking without being winded. We turned at 30 minutes, which was a little over four miles, and cruised back. We were still averaging 7:00-7:05 pace. It’s a flat trail, so I figured we’d slow down when we hit the roads. At worst, I could call it a day at 16 miles – the distance Hanson’s recommends anyway. I wasn’t too panicked, just enjoying my time with my friend.
We swung by the cars and picked up Cassie and continued on the roads of Bethlehem, which is where things get hilly. We slowed down for about a mile, but then continued to average 7-7:10 pace over the next eight miles. I felt really good, and the run felt like it flew by. Megan had to go do the family thing and was capping out at 16 miles, and Cassie never had a run on her schedule and just wanted to come run a loop with us so they were both going to finish up around the same time. We circled back towards our cars as we hit mile 16, I grabbed my iPod (and a quick Easter running selfie) and continued on.
I still felt great. I didn’t feel the need to push the pace anymore but still averaged 7:20-7:30 pace for the last four miles. I realized I’d be a bit further from my car at mile 20, and was planning to walk. However, I still hadn’t hit 2:30 so I told myself I could run the extra .7 to make it an even 82 for the week, since the .3 from yesterday was still bothering me! I finished 20.7 miles at 7:16 pace in 2:30:30. It was an awesome run. I truly love running with those girls. They are so fast, but they make it feel so fun and effortless. They make it feel like it’s effortless for me, too. I wish they could come and run Boston by my side because I have no doubt in my mind that it would be an automatic PR.
My husband and I headed to church for Easter:
And then my sister-in-laws house, where I didn’t hold back on the dessert spread. Those are the days I consider worth cheating and eating whatever I want!
And when I finally had a chance to get through my mail, I found this:
What a fitting end to peak week 🙂
How was your Easter? Anyone else just finish up peak week?
♥ Total ♥ 82 miles ♥