This week was a cutback week after 4 weeks of build-up, with just 31 miles of running and no long run. Ryan and I traveled to St. Louis for a family wedding this weekend, so I did all my runs before we left. Since I ran 15 miles, including the Craft Classic Half, on Sunday, I did a shorter long run this week since I would not have ample recovery for a longer run before we left. Although if you looked at the training week as Sunday through Saturday, instead of Monday through Sunday, I had my highest mileage week of training yet with 46 miles in six days.
Monday: 3 mile recovery run & 30 minutes Pilates
Ollie and I ventured into the darkness for a short recovery run. It’s amazing the difference that a later sunrise makes: during May, June, and July, it was no problem to head out and run 7 miles by 6:30 AM. Now, 3 miles before 6:30 AM felt like waking up early, since we ran in the dark the entire time. This was a sluggish run, probably in part because I had not had any coffee beforehand and probably because of the 15 miler/half marathon the previous day.
Tuesday: 6 x 1 minute uphill hard (7 miles total)
I did not check the weather before heading out on this run and perhaps it’s best that I went into this workout not knowing. Both my breathing felt harder and my legs heavier throughout my warm-up and I figured it must be a bit humid; as my weather app revealed after my run, the humidity was 100%. No wonder I felt like I was moving through sand!
Hill repeats are one of my least favorite workouts, despite the fact that the duration of work is less than that of interval runs or tempo runs. No matter how long or short the intervals, hill repeats are hard – although they provide a sense of accomplishment once they are done. After a long warm-up (~3.5 miles), I ran 6 repeats of 1 minute at 5K effort on a 6-7% incline, followed by a cool down to 7 miles.
Wednesday: 7 mile easy run
Ollie and I ran 6 easy miles, during which he nearly caught a squirrel. The benefit of hill repeats, compared to speedwork, is that my legs felt more recovered. I didn’t monitor pace during the run and focused on a light effort and I was pleasantly surprised with our pace. After running Ollie, I immediately headed out with our friend’s German Shepherd – and he ran his first continual mile!
Thursday: Fartlek and progression long run (10 miles total)
Since I wasn’t doing a marathon long run, I opted for a longer and harder workout. I really enjoy combination workouts – they make the miles fly by and providing a good training stimulus. This run utilized intervals at 10K effort to fatigue legs before finishing the run at marathon pace – a great way to practice running marathon pace with tired legs.
2 mile warm-up
4 miles repeating (1 minute at 10K effort, 1 minute easy)
2 miles easy
2 miles at marathon pace
I hit a 7:46 and 7:49 for those two marathon pace miles, which I was pretty pleased with!
Friday: 4 mile easy run
I was feeling the lack of rest days (I almost never run 6 days in a row now), so Ollie and I did a short 35 minute run on a flat route. A short run did feel good for shaking out my legs before our flight to St. Louis, but I was also glad to have a weekend of rest at this point.
Saturday: Rest day
My cousin got married! We attended a beautiful mid-day Mass for their ceremony and a reception later in the evening. It was so wonderful to see my family and get dressed up for a fun evening together.
Sunday: Rest day
And just like that, we were flying back to Seattle!
Do your training weeks start on Sunday or Monday?
How was your week of training?