The subtitle of this week’s training recap would be “adaptive self-coaching.” I had a week of workouts laid out well in advance, but once the week started I adjust based on the weather, areas of training I felt needed attention, and how I felt.
Monday: AM: 9 mile fartlek over rolling hills; PM: 15 minutes strength training
Originally, I had quarter mile hill repeats on the docket for Monday. One step outside into a world of puddles, pouring rain, and gusting winds made me reconsider. Running fast uphill on slick sidewalks just didn’t sound like a good idea to me. So, I decided to throw a fartlek there and run along my rolling hills route (which is mostly paved with asphalt and thus is less slippery in rain).
After a 1.5 mile warm up, I alternated two minutes hard with five minutes easy for the remaining 7.5 miles. The pace of the hard intervals varied from 6:53-7:40, depending on whether I was running on flat ground or uphill. The rain stopped midway through, although the wind did not relent. Overall, this was a fun run and got in some sneaky quality speed work and hill training.
For my strength workout, I did hamstring ball curls, single leg deadlifts with the kettlebell, Russian twists, pushups, and jump squats. Short, simple, and effective!
Tuesday: 40 minutes Pilates
I did a magic circle for athletes workout from Pilatesology. This workout focused on strengthening commonly weak areas for athletes – glutes, hamstring, and hips – while stretching tight areas. The magic circle increases the amount of work done using the shoulders and upper back, making this a well-rounded and hard Pilates workout.
I learned that Ollie thinks that Pilates means I want to play with him, which means in the future he’ll probably have some practice crate time (he loves his crate) while I do Pilates at home. He kept leaning against me during the workout, which is how he initiates play and shows affection.
Wednesday: AM: 9 miles with 6 miles at marathon pace PM: 15 minutes strength training
I’m starting to think that 8:05 min/miles are an appropriate goal pace for CIM, but I know I need more practice running at that pace. I do really well in holding half marathon pace, but marathon pace is trickier for me to lock into. I delayed my mile repeats at 10K pace for a short marathon pace workout. The goal of this workout was more mental than anything: to practice holding that pace, especially over hills.
Unfortunately, my hilly route also intersects with a few busy roads, which means starting and stopping at cross-walks. This doesn’t affect my run much, except it makes locking into a pace that much more challenging.
As cliche as it sounds, I adore fall running. The crunchy leaves underfoot, the colors, and the fourty degree temperatures are all perfect. And the fact that this will be the weather for most of my marathon training? Perfect. Sign me up for CIM every year!
Thursday: 6 mile easy run
This was not the best run. Pace-wise and effort-wise, I did fine, but a combination of slight dehydration and an almost empty stomach did not do my GI system any favors. Ugh. We all have those runs and know how they go. But at least I got my miles in and there’s no reason to be upset about that.
Friday: 17 mile long run
Friday’s long run was my longest training run yet. Since I followed the Hansons Marathon Method for my first marathon, my long runs had maxed at 16 miles. Like most long runs, this run had tough miles but also quite a few good miles, and I finished feeling good.
The paces on my long runs are promising for a good marathon time. I focus on keeping a comfortable, easy effort and average about an 8:50-8:55/mile pace on my long runs. I honestly was a bit nervous about how this run would go and I’m happy to see how well these long runs are going. Plus: long runs in cool temperatures are the best.
For Ryan’s birthday on Saturday, we celebrated by going to the Kirkland Oktoberfest. We both love Oktoberfests! The festival was on the waterfront of Lake Washington, which made it even better. I love the Eastside of Seattle.
Saturday: 4 mile recovery run
Ollie’s first full run! Ryan took Ollie on a two one-mile runs throughout the week to see if he was ready for a full run. Since Ollie is a year old, his body is developed enough to start running. We ran 4 miles on our favorite route and both dogs did well. Ollie is a natural runner and Charlie thrives on the competition of trying to keep up.
Sunday: 4 mile hike
We took Ollie on his first hike! Ryan, Charlie, Ollie, and I hiked to Barclay Lake, which is a short hike with gentle incline that we had done a few times before. The fall foliage was beautiful!
Ollie was a bit unsure of parts of the hike, but he enjoyed it and overall did well. At the top, we let Ollie and Charlie run loose and play. They’re still getting used to each other (well, Ollie already loves Charlie but Charlie needs time to warm up) and outdoor play helps them bond.
I have some exciting news to share with you: I am now a contributor for Salty Running! I’ll be sharing my training logs there as well, along with articles and op-eds. My first article will be up this week.
Linking up for Weekly Wrap!
How was your week of running?
Has fall weather arrived where you live?
What did you do this weekend?