Happy Monday! How was your weekend? We had a relaxing weekend over here full of hiking, Netflix, and good cabernet sauvignon to wind down after a busy week of work and marathon training.
If you are planning on a marathon this summer or fall, be sure to check out my Marathon Training Group! Pre registration is open and the group officially begins training on June 6, with flexible starts for your individual training based on the date of your race.
Jack and Jill Marathon Training Week 2
Monday: AM: 8 mile run with 2 x 15 minutes at tempo pace (7:28/mile avg); PM: 20 minute Pilates workout
Even though (or maybe because) I rested the day before, my legs felt stiff and heavy. I had calf cramps during the second half of the run but held my pace until the cool down mile. On top of that it was hot outside (hot for Seattle, meaning I’m complaining about 65 degree temperatures on this run). Usually I love tempo workouts, especially tempo intervals, but I was glad to be finished with this workout. But, on paper, I had a good workout!
Tuesday: AM: 5 mile easy run + 5 strides, 8:58/mile; PM: Strength training
I kept this run short and easy, with some strides thrown in to loosen up the legs. I split the miles between the paved trail and gravel trail, since the marathon is technically a trail marathon and on a gravel/dirt path. I don’t mind running on gravel – several miles of the Lake Sammamish Half Marathon were on gravel trail and it’s so much easier on the legs.
I had the honor this week of interviewing on the Diz Runs podcast, which I listen to while driving and running on the treadmill (which I haven’t run on the treadmill in weeks, now that I think about it). This is my second podcast interview and I’m really excited for when it goes live on the first Monday in May!
For strength training, I slightly modified Eat Spin Run Repeat’s spring strength workout for endurance athletes. I warmed up with some high knees, butt kicks, and skaters, and then did 3 x 12 weighted squats, 3 x 8 weighted reverse to side lunges, 2 x 8 single leg deadlifts, 2 x 12 hamstring curls with the swiss ball, 2 x 10 push ups, 2 x 15 donkey kicks, and 2 x 1 min plank. My strength goal for this marathon training cycle is to prepare my hamstrings, glutes, and quads for the demand of running downhill for 26.2 miles. This workout was fun – definitely one worth repeating.
Wednesday: AM: 9 mile run with 6 miles at moderate effort; PM: 30 minutes Pilates
It was warm this morning and was a sweaty mess by the end of this workout. These moderate efforts runs are fun because you just get into a sort of flow, don’t worry about the pace, and enjoy some faster but not fatiguing running.
Thursday: 3 mile easy run with Charlie, 9:50/mile
After how last week’s strength workout left my legs a bit sore before the long run + long hike combo of the weekend, I decided to leave Thursdays as a recovery run or complete rest day – no weights and no Pilates. Charlie and I headed out for an easy run, which included a few walk intervals as I didn’t want to push Charlie as he adapts to the warmer weather.
Friday: 14 mile progression long run with last 20 minutes moderate, avg pace 8:30/mile
Thanks to the easy recovery run yesterday, my legs felt good for my long run. I maintained an easy effort on this run until the progression, and found myself easing comfortably into a 7:40/mile average pace for the final 20 minutes. I love progression long runs because they teach you how to run fast on tired legs without completely exhausting your body. They are certainly beneficial for training the legs and the mind to hold onto pace during the last miles of a marathon or half marathon.
Saturday: 5.75 mile hike, 1200 foot elevation gain
We headed back to Talapus and Olallie Lakes in Snoqualmie Pass (where we hiked in December) for an easy hike. Since the trail was still buried in snow up to Olallie Lake, we ended up off-trailing and just finding our own way. Meanwhile Charlie played his charm on all of the other hikers for belly rubs. Later that night Ryan and I grabbed beers and Mexican food for dinner (yum, fish tacos!) because two weeks in and marathon training already makes me crave salt. A big dinner always hits the spot after hard efforts!
Sunday: 4 mile treadmill hill run, 8:58/mile + bodyweight strength training
Rain was pouring down so Ryan and I opted for side-by-side treadmills rather than the trails. I followed this hill workout to add incline for variety but kept the pace easy. Thankfully, the trail simulation videos on the treadmill made the miles pass by quickly. For strength, I did 2 x 10 push ups, 2 x 15 prisoner squats, 2 x 15 superman back extensions, 2 x 10 single leg bridges per leg, and 2 x 10 reverse Russian twists. Everything was wrapped up by foam rolling and then a lazy Sunday afternoon.
43 miles run | 5.75 miles hike | 4 supplemental workouts
Do your legs feel stiff and heavy or energized after rest days?
How was your weekend? Did anyone race?
What foods do you crave as you increase your mileage?