It’s Thursday and I’m trying to get this update started, and I’m realizing I have not one picture so far to share with you guys. Everything pole related is in video format, and I haven’t been bringing my phone out running so no pretty landscape shots to share. I suppose it’s a good time to tell you about a game on my phone that I’m obsessed with (yes, a game – I don’t play games on my phone but this is the exception to the rule) called Neko Astume. It’s a cat yard that you try to attract cats to come and visit your yard. Completely pointless and a total time suck, but (to a crazy cat lady) hilarious thing ever. I just saved up enough gold fish to get the yard expansion:
Back to the miles and the workouts. 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, 3/8: 10 Mile Easy Run + Pole Fitness + Core/MYRTLs
I sprinkled in core, MYRTLs, and a NTC Workout (Alpha Abs) throughout the day, and headed to the D&L trail with Leigh after work. I set out on a 10 miler, and it wasn’t the prettiest run ever. I think the Saturday race and Sunday miles caught up with me. I got through it, but I was tired. The gorgeous weather (60s, breezy, sunny) got me through it. I caught Leigh on the final mile and we ran it in together, which was fun. Overall pace was something like 8:25, but I was ready to be done when it was over. They can’t all feel great, right?
At pole class, I had a great night. It was super choppy but I ran through my entire competition piece from start to finish. It was only the second time I’ve run the whole thing straight through and it was way better than my first try. I’m excited to have it polished up so I can post it for you guys!
Tuesday, 3/9: Track Workout: 3 mile warm up, 3×2 miles (@ MP-10 seconds/mile) w/800 meter recoveries, 2.5 mile cooldown (13 miles) + Core/Strength/MYRTLs
It was 70 DEGREES. IN MARCH. IT WAS AWESOME.
Second week of “track” workouts done outside. “Track” because now the distances are longer and I’m using marathon pace minus 10 seconds per mile, and I’m doing these runs outside, mostly on trails. This week, I headed to the Saucon Trail. It’s got a slight grade to it and it’s cinders, so I thought it would be both challenging and forgiving (because it’s soft) at the same time.
I wore a sports bra and shorts and I was sweating. Glorious. I knew this run might suck a
lot little, because I was still fatigued from the 10 miler on Saturday. I sucked down an extra bottle of water with a Lemon Tea Nuun tablet because I figured the extra electrolytes might save my ass later in the run. I thought the heat might dehydrate me a bit so I wanted to be prepared.
I kept my warm-up nice and easy, in the 8:20 pace range. My goal for my repeats was 6:50 pace (ten seconds faster than marathon pace) and to finish each two mile repeat in 13:40.
- 2 Mile Repeat #1 – 13:29 (6:44 pace)
- 2 Mile Repeat #2 – 13:29 (6:44 pace)
- 2 Mile Repeat #3 – 13:30 (6:45 pace)
I was happy with the consistency, especially since I was outside and trying my best to run by effort. I still had my watch, but I was trying not to look at it too often and just relax and run. I took my GU after the first interval. Partially to practice fueling, but also an effort to keep myself properly fueled and hydrated in the heat. I had an 800 recovery between each repeat, so I would walk for 400 meters and then start jogging. I ran 2.5 miles to cooldown to give me an even 13 miles. I didn’t want the workout to be longer than that since that was how long my workout was last week. Couple that with Saturday’s race, I didn’t think it was necessary to add more distance on this run. I felt good, but tired and went home and did MYRTLs, core and some foam rolling.
Wednesday, 3/10: NTC’s Barre Strength + Pole Fitness + Core
I’ve been going to the gym on Wednesday mornings to use the elliptical and do my NTC Barre Strength workout. I packed all of my stuff and set my alarm, and when it went off at 4 am I turned it off and went back to bed for another hour. I was tired, and it’s my one workout that’s optional right now. Not like I can’t skip a run or a pole fitness class, but it’s harder to justify missing those with Boston and pole competition training. I got up and did my Barre workout at home. I really like how that works my lower body, and it’s just fun in general.
After work, I did a quick ab workout, and headed to pole. Now that my competition piece is done, I need to get more fluent and clean it up. I could just run through it over and over again, but I feel like I’ll get sick of it and that it won’t be totally effective. I’ve decided to approach this the same way you approach training for running. Break it down into smaller pieces and work on each of the individual parts, and then put it all together. Like with running, you focus on easy days, track workouts, tempo runs, and then the long run. At the end of the class, I put it all together and did a run through. It went really well!
Thursday, 3/11: Abs/MYRTLs + Tempo Run, 15 miles – 3 mile warm up, 9 miles @ marathon pace, 3 mile cool down + Pole
Woke up and did MYRTLs and core before work because I knew that if I actually made it to pole class, I would be less likely to do it at night. It was a warm day for March – 80 degrees!!! It was overcast and dry, so I wasn’t overly concerned about the heat for my run. Just in case, I downed extra water and electrolytes throughout the day.
I headed out and felt just okay. I didn’t feel awful, but I just didn’t feel peppy like I have over the past 12 weeks of workouts and tempos. But my mileage has been increasing again this week, and I ran that race last weekend. I know it was on Saturday but I think it takes a few days to recover completely, and I did some big miles in the following days. On another note, I’ve been really watching my diet to try to get to what I believe would be my ideal racing weight. I need to keep an eye on my energy levels to make sure that what I think is a good racing weight is actually a reasonable weight.
I made it my goal to be as consistent as possible and to not run any of the miles too hard because shit is kind of getting real now. I need to know what marathon effort feels like. Right now, I feel like I’m running scared on my tempo runs. I tend to try to hammer out the miles before I run out of steam. And it’s been working – I get it done and have felt good doing it. But I need to know what a 7:03 feels like so I know what it feels like on April 18. Also, nine straight miles at marathon pace (even after doing a 10 mile road race and being under my goal pace) is hard, and very daunting on a Thursday afternoon after a full day of work.
I need to be cautious that I am staying honest to my pace goals and working at my ability level. I’m not re-evaluating any marathon goals at week 13, even with the recent 10 mile PR…or that Bart Yasso said he thinks I can go sub-3 in Boston. He’s also the guy who told me to “go run a 3:25” at the start of the Marshall Marathon in 2013, when I’d never broken 3:31 before that and was coming off of a significant injury. I ran a 3:24 that day – and I still say I owe it all to him.
Back to the run. It went well – 6:56, 6:59, 6:58, 6:54, 6:52, 6:55, 6:55, 6:57, 6:56. I noticed that even though my body felt tired and I wasn’t as enthusiastic about the run, I could call marathon pace “comfortably uncomfortable”. I would have preferred to back off and run an easier pace, but the pace was manageable. It’s mostly felt that way every week, but this was the first time I began a tempo run just feeling completely “meh”. So while it wasn’t my fastest workout, it was certainly a successful workout.
I ran in Easton so I was a few miles from the pole studio so I dropped into the 6:15 class, mostly to stretch out from the run but I was kind of productive in preparing for the upcoming competition. I was pretty beat by the time I got home, ate dinner, and went to bed!
Friday, 3/12: 10 Miles Easy + Core/MYRTLs + Pole Fitness
Enter the string of struggle bus runs. It was nice outside, and I did a nice 10 mile loop but I felt like crap. I averaged 8:29 pace and it felt harder than my 10 mile race. I did abs/MYRTLs, and went to pole after work, and that was also tough. Not much to say except that I just wasn’t feeling it.
Saturday, 3/13: 10 Miles Easy + Pole + Core/MYRTLs
Another gorgeous day but yet another day of struggling running. I averaged 8:30 but just felt like it was so much effort. Pole and core/MYRTLs also felt rough. I went out for brunch and got a pretty substantial breakfast, and made a nice steak and couscous salad for dinner that night. I really think my energy levels had a lot to do with needing a few extra calories.
Sunday: 3/14: Long Run, 18 Miles + Pole+ Core/MYRTLs
I got started a bit later than I’d liked and I had a piss poor attitude going into this run. I was supposed to run with Megan but her husband was out of town and she had no one to watch her daughter. So, solo long run for me. Not really an issue except that I’d been struggling in the latter part of the week and didn’t feel like struggling for another 18 miles. It took everything in me to start, and everything in me to finish.
I actually felt decent running and was able to maintain the appropriate long run pace without feeling like it was too much effort, but I didn’t start to enjoy the run until about nine miles in. I averaged 7:39 for the run, and felt decent when I was done. As I was running my last mile in, I started tallying up how many miles I ran that week. I realized that this was my highest volume run week ever (only by one mile, but still!). So, maybe no wonder my legs felt crappy???
The pole studio owner opened for some open studio time, so my sister in law and I went and played on the poles. I was pretty tired and unproductive again, but I feel like that’s pretty normal for post 18 miles 🙂 I made a huge dinner full of cheese and carbs as a reward- you’ll read all about that on Wednesday!
How was your week? How many weeks until your goal race?
♥ Total ♥ 76 miles ♥