Hi there! How was your weekend?
One of my favorite things about transitioning from a base period to full training is the variety of training paces. I prefer non-linear periodization within a specific training cycle, so right from the start I have speed work, tempo and marathon pace running, and easy runs. My paces ranged this week from sub-7 min/miles in speed work to over 10:00/miles during a recovery run. This wide variety of paces not only keeps marathon training fun as the miles pile on, but it minimizes fatigue and builds fitness more quickly than training at just one pace.
Monday: 8 mile run with last 2 miles hard
Perfect running weather! After several humid mornings, a barely-there drizzle and cool temperatures made for an enjoyable progression run. I ran the last 2 miles at tempo pace, which felt hard with the fatigue of last week’s backpacking trip in my legs.
Tuesday: 25 minutes advanced Pilates + yoga stretches
Charlie and I took a long walk that morning and saw a disturbing amount of slugs on our walks. The slugs come out after rain – so, you know, they’re just a common sight here in the Seattle area – and I can’t sugarcoat how disgusting their appearance is. The worst is accidentally stepping on one during a run. The second worst is when we encounter a big one – ew, ew, ew.
Charlie did the right thing and refused to look at it, which is an improvement from the time he tried to lick a sea anemone when we went to the Pacific coast.
Wednesday: AM: 8 mile fartlek run; PM: 30 minute strength training
My workout went like this: 20 minute easy run warm up + 5 minutes of (20 second accelerations, 40 seconds easy running)+ drills (high knees, butt kicks)+ 3 x (1 minute, 1 minute, 2 minutes at 3K-5K pace) with equal recovery intervals + 15 minute cool down.
My hamstring and back of my calf cramped and felt tight during the last set, but some stretching and the cool down run alleviated that. Still, since this has happened two weeks in a row, I’m guessing there’s probably some scar tissue lingering from the mild strain I had back a few months ago. My game plan is more frequent foam rolling, re-incorporating yoga stretches, and wearing compression sleeves, and maybe changing which shoes I wear for speed work (every time my hamstring has cramped, it’s been in my Pure Connects).
Thursday: AM: 6 mile easy run + strides; PM: 30 minutes assisted pull-ups + core work
I am determined to do an unassisted pull-up by the end of the year. I don’t have excellent shoulder mobility and my upper body strength is lacking – both of which affect my running. That’s not to mention how backpacking requires a significant amount of back strength.
Pull-ups are incredibly difficult for me – right now I have to do partner assisted pull-ups, although I take mild consolation in the fact that research finds that even very physically fit women struggle with pull-ups.
Friday: 13 mile long run with last 20 minutes moderately hard
I was so excited about the women’s 10K Olympic race (did you see Molly Huddle’s American record performance?) that I forgot my Garmin when I left the house for my run. I drove about 15-20 minute to run on a flatter route and I wasn’t about to turn around to go back home. Thank goodness for my Runkeeper App! Even though I ran by effort for this entire run, I appreciate having the data feedback afterwards.
I kept around an 8:50-9:00/mile pace until mile 10.5, when I picked up the pace a bit. My goal was to run moderately at marathon pace, but I ended up running slightly faster at about 7:35-7:40/mile for the last 2.5 miles.
As I discussed in last Wednesday’s post, I ran without any mid-run fuel and felt energized throughout the run. I did eat before my run – a slice of homemade whole wheat bread with honey and a banana about two hours earlier. My muscles felt a bit fatigued at the end of the run, but that’s to be expected on low carb runs and part of the reason to do them.
Saturday: 3 mile recovery run
Like most of the country, we had a heat wave this weekend! Our temperatures may have reached as high as they did in the East Coast and Midwest, but 70 degree with direct sun on a run sure feels sweltering when you’re used to 50-60 degrees and cloudy.
Ryan and I kept our run short since we were running with Charlie. Even just a short 30 minute run helped shake out my legs after the previous day’s run. I also warmed up with a MYRTL sequence for hip mobility and glute strength.
Sunday: Unintentional rest day
Ryan and I had full plans to do an 11 mile hike in the Cascades, but we became engrossed in the Olympic Women’s Marathon instead. I was so excited to see Shalane, Desi, and Amy all place in the top ten!
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Can you do an unassisted pull-up?
How was your week of training?