It’s spring. I’m wearing shorts and a tank top to run most days. We’ve had a really mild winter (other than that one record breaking blizzard and all), unlike the past two years.
Next week is my peak week. And look, oh just look, at what I saw on my weather app during the week:
Go home, weather people. You’re drunk.
I’m certainly not opposed to snow – I love it. In the WINTER. When I can go SKIING. NOT on the eve before my peak week. If my trails are covered and the roads are slippery, where the EFF will I do my speed and tempo work? And I had a 5K on the plan for Sunday, which they informed us would be canceled if the parade that it precedes was canceled. Luckily, the weather people really were drunk because we saw some flurries on Sunday but that was the extent of it.
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, 3/14: 10 Mile Easy Run + Pole Fitness + Core/MYRTLs
I really couldn’t Monday. I even wrote a whole post about it. I had great intentions of doing abs before work so I didn’t have to get home and do them at 9 pm that night. But daylight savings jacked that all up, so I sat on my couch with coffee until I absolutely had to leave.
After work, it was an easy 10 miler. It was drizzling and low 40s, which just felt damp and cold to me. I wasn’t feeling it. It took me 10 miles to feel like I was a runner, and then it was over. I think it was something like an 8:27 pace, and I didn’t feel badly considering the 18 the day before, I just didn’t feel like doing it. Until mile 10, but I stopped because I was saving my legs for Track Tuesday.
I went to pole class and learned a few new moves. We don’t do competition prep on Mondays, we learn new things. For the past few weeks, all I wanted to do was practice my piece. Now that I have it all worked out, it’s nice to have one day where it has nothing to do with the competition. I learned a cool drop that I have on video and I’ve added to my competition piece, but also two new static ones that I really liked:
This one gave me a really hard time:
I can tell by the picture that I’m too crunched up. The grip is in your armpit, and trying to crunch up distributes the weight differently and messes that up.
I got home and had dinner, and then…abs/MYRTLs. I’m starting to lose steam with these but I’ve kept my strength streak up since 2/1 and don’t want to stop now! I did my usual planks, bridges, leg raises, hip drops and MYRTLs, followed by NTC’s Alpha Abs. I can usually convince myself to do that workout when I don’t feel like doing anything.
Tuesday, 3/15: Track Workout: 3 mile warm up, 2×3 miles (@ MP -10 seconds/mile) w/1 mile recoveries, 3 mile cooldown (14 miles) + Core/Strength/MYRTLs
I wrote a whole post about this run, too. This quote showed up in my e-mail that morning so clearly it meant I needed to get my shit together:
So I did. I finished my three mile warm up, and hit the intervals hard. The goal was to run each 3 mile interval in 20:30, or a 6:50 pace (which is marathon pace minus 10 seconds/mile).
- 3 Mile Interval #1 – 20:01 (6:40/mile)
- 3 Mile Interval #2 – 20:10 (6:43/mile)
In between each interval, there was a one mile recovery. For the first recovery mile, I walked a 400 and took a GU, and then jogged slowly before the second interval. I took another recovery mile after the second three mile interval and followed the same format. I picked up the pace slightly on the cool down but I was DONE by the last mile. Happy I did it, but tired and hungry as hell.
14 miles of speed is a daunting workout, but what I like most about these is how quickly it goes by once you get started. You don’t really pay attention to the total mileage until it’s over. First goal is the warm up, then the intervals and by the time you’re at the cooldown you only have a few miles left.
I went home and did my core, MYRTLs, and NTC’s Runner’s Strength and Balance workout before cooking dinner and passing out on the couch for the rest of the night!
Wednesday, 3/16: Pole Fitness + Core
I slept in a bit and relaxed, and went to pole class at night. It’s been awhile since I just rested on Wednesday mornings. I knew with Tuesday’s speed and Thursday’s planned tempo that I could use it. I did some abs after just to keep the streak going – my usual planks, bridges, leg raises, hip drops, and NTC’s Perfect Alignment (15 minutes). Pole class was awesome because I felt great and got through my entire competition piece pretty smoothly TWICE!!!! Huge win.
Thursday, 3/17: Tempo Run, 15 miles – 3 mile warm up, 9 miles @ marathon pace, 3 mile cool down + Pole + Abs/MYRTLs
Another week in the books! This was my third week tackling nine miles at marathon pace for the tempo run. It was a nice enough day – 60s, sunny and breezy so I wore a tank top and shorts. But as I started out down the trail, I noticed the sky was completely black ahead. Like a summertime thunderstorm type of sky. Eeeek. Well, I already started so I might as well keep going.
As soon as I finished my warm up and launched into my first tempo mile, the skies began to open up. I whined to myself a little – it wasn’t quite warm enough that I could enjoy the rain, and the wind picked up. Ugh. There was nothing I could do about it. Even if I wanted to quit, I was a little over three miles from my car. I carried on. Eventually, the sky cleared and it was sunny again. I felt pretty good, and my tempo miles were 6:55, 6:58, 6:56, 6:47, 6:49, 6:52, 6:51, 6:49, 6:55!
Once again, I could call this run comfortably uncomfortable. And my Garmin knew it too – it told me that that I spent 1:09 of my run in zone 3 (70-80% of my max heart rate) and 31 minutes in zone 4 (80-90% of my max heart rate). I don’t know what that all means because I don’t do heart rate training so much. I feel like it means that not only am I getting used to these paces mentally, but my body is physically adapting to them. I hope!
I did go to pole after my run, and then did abs at home. I really just went to pole to try something I wanted to add onto my routine, but ended up staying for the whole class. It is seriously so addicting! It’s such a hard workout, but you don’t go there feeling like you are going to workout. It’s just so fun.
Friday, 3/18: 8 Miles Easy (3 miles AM; 5 miles PM) + NTC’s Barre Strength + Core/MYRTLs + Pole Fitness
I say it every week. I hate Friday morning runs so much. So much that this week, I got 3 miles in (about when I pass my house again) and said eff this. It was pretty nice out, but I just wasn’t having it. Not because I didn’t feel like doing it (which I didn’t) – it just feel like it was helping me at all. I also really didn’t like the way my right knee felt. I knew I could squeeze in a five miler before pole class in the afternoon so I called it. I went in, and did abs, MYRTLs, and NTC’s Barre Strength to stretch and strengthen my legs instead.
I finished out the run in the afternoon with five miles, and it felt a lot better. My right knee still felt tweaky, and I felt a weird ache in my left foot. I didn’t let myself panic: I’m fatigued and my body is telling me. I went to pole, and my body told me it was tired there too. I was just all around beat. I mowed pizza and rested. I got another sissy in law special manicure:
Saturday, 3/19: 10 Miles Easy + Pole + Core/MYRTLs
This run started nice and easy, but all of the tweaky things from Friday showed up around mile 5. But my legs felt pretty good so I was kind of annoyed. The little nags/aches and pains of 14 weeks of training are here, so I am really excited for my peak week and my taper. Lots of foam rolling, gentle stretching and sleep for me next week.
Pole class felt good at first and I made some progress, but things went downhill fast and I ran out of steam about an hour into the class. I went home, did some abs and actually went out for the night. A St. Patties Day party and bowling afterwards! I’ve been pretty lame lately so this was big for me 🙂
Sunday: 3/20: St. Pat’s 5K (warm-up, race, cool-down was 10 miles) + Core/MYRTLs
If you follow me on Instagram or Facebook, you already know what happened. Race report coming soon!
How was your week? How many weeks until your goal race?
♥ Total ♥ 67 miles ♥