(not my) Marathon Training: Week 10/18

Week-beginning Thoughts:

It's so absurdly hot and humid right now... uggggh, Hotlanta life.

Monday

Scheduled: rest

Did: nada

So hungry on rest days... 

Tuesday

Scheduled: 2mi WU,4x(1mi @ 10K/3min jog), 3x(400m@ 5K/1min jog),2mi CD

Did: As scheduled. 10.54mi @ 9:02/mi avg, Big 5

Glutes = so painful this morning. Made it through the run, though, and felt super strong. I aimed for just under 8:00 on the 10K pace and closer to 7:45 on the 5K pace.

Mile repeats: 7:43, 7:40, 7:41, 7:40

400s: 1:44, 1:43, 1:43, 1:40

Weeeeee, TenMileTuesday. 

Wednesday

Scheduled: 4-5mi easy

Did: 5mi @ 10:01/mi avg, 30min yoga

Ugggh, my glutes hurt so much during this run. It was a good reminder stretching is a vital part of marathon training... so I took my yoga mat to my kiddo's swim lesson, setup some Beachbody on Demand on my iPad, and did yoga poolside while the other parents probably cast some side eyes from their lounge chairs and phones. 

Thursday

Scheduled: 4-5mi easy

Did: 20min leg/glute strength training, 30min stretching

Opted out of running this morning to condition instead with squats, lunges, stretches, and deadlifts. I haven't lifted in... ten weeks? Definitely had to lighten the weights (and just go bodyweight on a few) to focus on form. 

Did more poolside yoga, too. 

Friday

Scheduled: 2mi WU, 2x3mi @ HMP/3min jog, 2mi CD

Did: as scheduled = 10.32mi @ 9:04/mi avg, Big 5

Stretching = working. No pain or struggles on today's run. I love feeling so accomplished on a Friday, too. It makes the work day so much better when I can just enjoy the end of the week, and look forward to Saturday as a chill day, instead of thinking "just gotta get through that long workout tomorrow". 

I'd hoped to stay around an 8:00-8:15 for the HMP, but faltered in the middle of round 2:

8:12/8:01/8:09

8:01/8:27/8:12

Oh well. 

Saturday

Scheduled: 4-5mi easy

Did: 4.74mi @ 10:25/mi avg with double stroller

Today was a dream. With easy miles on the schedule, I parked near the farmer's market, and then ran the kids up through town to a park we haven't been to in forever, played a bit, and then ran back down for pretzels at the market. It was the perfect morning of slow, easy, and FUN.

Sunday

Scheduled: Surge Practice/Focus Shift
60min easy, 6x(3min @ HP/2min @ MP), 20min easy
Did: as scheduled = 11.74mi @ 9:23/mi avg

It felt nice to have a short long run this weekend. Funny that anything less than 2-hrs now qualifies as "short"... 

We had an easy warm-up as a trio, and then just two of us continued for the workout. I decided to try to hit 7:45ish for the HMP (but accept anything under 8) and 8:30ish for the MP, though I didn't look at or adjust my pace at all during the workout. 

Here's how they shook out:

Not too bad! :) 

Total Weekly Mileage: 42.4

Week-ending Thoughts:

Solid week.

Also, it's crazy that I had THREE runs over ten miles this week. I'm loving this high mileage plan.