After soreness and lower mileage in the previous week, this week I settled back into a training groove that works for me. Moderate mileage, some sprinkles of intensity, and a balance of strength training and Pilates along with running. Running, to borrow the phrase from Saucony, thrives when you find your strong and train to that. The more I train for long distance running, the more I become attuned to that balance that works for me.
I realized this week that now I only have ONE week to go until marathon training begins. It feels like I just raced my half marathon but that was four weeks ago! Where did March go? Five weeks between race training plans seemed like a long time when I signed up for the Jack and Jill Marathon back in November.
I want to give a huge high five to Meredith, who ran the Aspire 10K this weekend! I’m coaching Meredith for the Long Island Half Marathon and she ran this race as a tune up. Despite the rain she ran this course faster than she did last year!
I did my first podcast interview this week with Real Runners Chat. Be sure to check out my interview (episode 12) on iTunes; I talk all about how I got into running and coaching, half marathons, and how hiking can benefit runners!
Monday: AM: 8 miles with 8 x 30 second fartlek; PM: 30 minute Pilates workout
I got this workout idea from my favorite training book (Run Faster from the 5K to Marathon by Brad Hudson) and really enjoyed it. It was just enough speed to keep the workout interesting and remind my legs to move fast without building up any fatigue. A little bit goes along way with speed work.
Tuesday: AM: 7 miles easy; PM: 20 minute plyo + kettlebell workout
I added a short 5 minute progression at a moderately hard pace at the end of this run, since my legs felt good, and finished the final mile in 7:28. I love progression runs because they include faster running without tiring the body and are so intuitive – the pace doesn’t matter, just the effort.
Lately I’ve been enjoying the combination of plyometrics and kettlebell for one strength training session a week. It’s fun, explosive, and short (is it bad that’s my favorite part?).
Wednesday: 4 miles with Charlie + 15 minute Pilates workout
I let Charlie get out of shape recently (which happens easily with puggles), so we started back up his training this week. He needs to be in good shape for summer hiking! I even wrote recovery days into my training plan so I can make sure to run with Charlie.
A fun new aspect of my favorite running trail is that Ryan’s work just moved its office to along that trail (right by a brewery, which makes it even better). Charlie spazzed out with excitement when Ryan stopped by to visit us on our run.
For some reason I was super hungry after this workout and could not stop snacking all afternoon long. I realized later that it was probably adding back in harder strength training and plyometrics; just like a long run, they make me hungry the next day.
Thursday: 12 miles with last 10 minutes at moderate effort
This run was sunny, warm, and fun. I missed my long run last week and it felt so good to resume weekly long runs – which bodes well for the start of marathon training in a week. Thankfully I brought my water bottle, because the temperatures were already in the 60s by halfway through my run. Beautiful weather, even if I dressed expecting cooler temperatures!
Later that evening Ryan and I watched our alma mater play in the National Invitation Tournament, so of course I had to include my favorite post-run treat: a cold and delicious craft beer.
Friday: 4 miles hilly on the treadmill
I didn’t have time to drive to Redmond to hit the trails, so I opted for the trail running feature on the treadmills at our gym. This feature was actually fun! The treadmill automatically varied the incline from 1-5% and the treadmill TV screen played video from a trail in California as if I was running on it.
Saturday: 2o minute kettlebell and core workout
Ryan had his wisdom teeth removed on Friday (he’s doing well and recovering quickly), so we skipped out on hiking this week. I considered another run but decided I would benefit more from a second strength training workout.
Sunday: Rest Day
It’s pretty ingrained in my mind to rest on Sundays, so a rest day I took.
Do you take a rest day on the same day each week?
How was your week in running? Did anyone race?
What’s your favorite post long run treat?