Best. Week. Ever.
Started out with a work trip that got me out of my classroom for three days and ended with a race and my birthday! The work trip isn’t necessarily easier than actually going to work but it’s a nice change of pace. My coworker is the adviser for a business club called DECA. At our school, DECA is a big deal and about 300 kids are involved. 180 kids qualified for the state competition in Hershey, PA (just about an hour and a half away from home) and I’ve chaperoned the trip for the past five years. It’s lots of fun, but super exhausting. This year was no different. I always try to make sure that a recovery week falls on states week, because I know it is unlikely that I can squeeze in more than 8-10 miles while I’m there.
Including last week, I’d done long runs for three weeks in a row due to weather/scheduling. Typically, Hansons has you do long runs every other weekend. The program modification states that you can do one every single weekend if you want to add volume. With the planned recovery, the work trip, and the absence of the weekend long run in my actual training plan, I didn’t do a traditional “long” run this week. I use that term a bit loosely because my track and tempo workouts are rather long at this point, totaling 13-14 miles respectively. So yeah, there are long runs but not loooooonnnnngggg runs. My mileage has been consistently building since week 4, so I was ready for a slight reduction in miles and it fell at a great time.
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, 2/29: Track Workout: 3 mile warm up, 4×1.5 miles (@ MP-10 seconds/mile) w/400 meter recoveries, 3 mile cooldown (13 miles) + Pole Fitness + Core/MYRTLs
I was leaving for my work trip on Tuesday, so I knew the chance of me getting this run in on my usual Track Tuesday was slim. I’d moved my long run last weekend to Saturday to accommodate the workout and the trip, meaning this workout happened on Monday after work. I headed to the Plainfield Trail and got started. Missy came along and we began our warm up together. She backed off a little as I got prepared to do my repeats. My goal was to run each repeat at a 6:50 pace: that’s marathon pace minus 10 seconds/mile. This meant that each 1.5 mile segment should happen in 10:15 or less.
- 1.5 mile repeat #1 – 10:09 (6:46 pace)
- 1.5 mile repeat #2 – 10:14 (6:49 pace)
- 1.5 mile repeat #3 – 9:51 (6:34 pace)
- 1.5 mile repeat #4 – 10:02 (6:41 pace)
In between each repeat, I walked a 400. I want to tell you that I started jogging during that 400 but I was lazy and a little tired (it felt weird doing this workout on a Monday) so I walked. I found out when I got back to my car that I was actually supposed to do 800 meter recoveries – oops! But I did the maximum warm up and cool down (Hansons suggests 1.5-3 mile warm up and cool down, I try to do the 3 miles on either end of the workout) so I don’t feel like I shortchanged myself on distance – just on recovery time! If I’d realized my error sooner, I would have walked 400 meters and jogged for 400 meters before beginning the next repeat.
I used one GU (chocolate peanut butter, mmm!) after the first repeat, to practice fueling while running hard. Post run, I drove to the pole studio. On Mondays, we learn new things and we learned a pretty new grip, called a football hold:
When I got home, I didn’t want to anything else at ALL but it was our last day of our StrongBody Streak. I got on my yoga mat and did MYRTLs, and just some basic core moves (planks, hip drops, bridges, leg raises). I’ve seen a lot of benefit in doing those 15 minutes of strength daily and don’t want to lose momentum now.
Tuesday, 3/1: 11 Mile Easy Run (8 Miles AM; 3 miles PM) + MYRTLs/Core
Before I headed out to the conference, I got in an early morning easy 8 miler. It was about all I could manage before I had to head to school, help load up 180 kids plus all of their crap and get to Hershey. We were checked in and settled by about 2:30pm, and that gave us about two hours to ourselves. My two friends/coworkers, Leigh and Andy, wanted to go for a run. Jo was on the trip; she’s a senior this year, and I know her well but never actually had her as a student. She is one of our top cross country/track runners and I often run with her, so she came with us. There is a nice little path across from the Hershey Lodge (where we stayed) and Jo and I did an easy 3 miles. I hadn’t run with her in awhile so it was fun to get a few miles in with her.
Before getting ready for the evening festivities, Leigh and I went back to our room and did core. I did MYRTLs and a quick Nike Training Club workout, Core Strength. Then we spent the rest of the evening looking like this while watching the kiddos:
Wednesday, 3/2: 8 Mile Easy Run + MYRTLs/Core
Pretty low key day. Woke up and did core after breakfast using the Nike Training Club app. The workout I used is one of my favorites, called Alpha Abs. I followed it up with some MYRTLs. Later that morning, I went for a quick run outside and found a great trail close by. It was SUPER windy and chilly and I wished I had some warmer clothes. I had capris, a thin long sleeve, and a headband which would have been okay if I’d remembered to bring gloves. I sucked it up and went outside anyway, because it was sunny and gorgeous. I ended up running too fast, averaging 7:48 pace. That’s how it usually goes there because I am personally in charge of 16 kids. Though I’m allowed to leave at that time, I get nervous something will happen and I’ll be miles away. Other than the fact that I loved the little trail I found, there isn’t too much to say about the actual run.
Thursday, 3/3: Pole + Abs/MYRTLs
My usual off day from running is Wednesday, but I decided it would work better on Thursday this week since we would be traveling home from the conference. I’m always extremely tired by this day anyway, and I don’t have any free time so it would have been really stressful to try to run. Once we got home, I went to pole class and worked on my routine and did some easy abs/MYRTLs at home.
Friday, 3/4: 6 Mile Recovery Run + Core/MYRTLs + Pole Fitness
I went for a lovely run around Lehigh Parkway – it was so gorgeous out! I kept the pace easy because I knew I was racing the next day. I did some abs – NTC workout Perfect Alignment – and MYRTLs, and headed to pole class.
Saturday, 3/5: Tempo Run – Quakertown 10 Miler (14 miles total) + Core/MYRTLs
It was my birthday AND I got to run a race!!! I never ran a race on my birthday before. But, you’ll have to read my race review to hear about what happened (unless we are friends on Instagram or Facebook, then you probably already know!). Here is a little spoiler:
Look! It has my birthday on it! How cool is that?!?! After the race (and after my stomach started cooperating again) I did MYRTLs, core, and Runner’s Strength and Stability (Nike Training Club workout).
Sunday: 3/6: 12 Miles Easy + Core/MYRTLs
I expected to feel like total ass and knew that this run might not be 12 miles. I was fully prepared to start running, feel like shit, and just try for 6-8. I wouldn’t normally have that mindset but since I raced the day before and technically wrapping up a recovery week, I didn’t mind. But it was pretty nice out – even though it was overcast and a bit chilly when I started, it was nice once I warmed up. And my legs felt surprisingly good and weren’t too sore – just my quads.
I ran the Saucon Trail since I hadn’t run on the actual trail in awhile, just the surrounding area. I started in Hellertown so I had the slight uphill grade on the way out and saved the downhill for the way back. I wanted to make this run as easy on myself as possible. I kept the pace comfortable on the way out, but accidentally sped up on the way back. I blame the downhill grade because it’s easy to pick up the pace without realizing it, but there was also guy that was on my tail and I was trying to drop for a few miles!
I passed him when I turned around in Coopersburg, so I was already over halfway through my run. I saw him start his run at the Coopersburg end of the trail, and once I passed him he was on my tail the rest for the rest of the run. When we got to Hellertown, I turned to go to my car but the poor guy still had to run the entire length of the trail back to Coopersburg, where he came from. It was all in good fun though, he waved and said, “thanks for the push!” as I veered off the trail. I was still in my easy run range and averaged 8:07 pace.
How was your week? Run any races? Ever pick up a random running partner when you are out on a run?
♥ Total ♥ 64 miles ♥