Marathon Training: Week 7
I have my marathon training program printed off both at home and at work. As you can see, it’s easily accessible and I review it often to know where I am in the training cycle. It’s colorblocked to represent the three periods: weeks 1-7 are FOUNDATION, weeks 8-13 are QUALITY and weeks 13-16 are TAPER. When Lindsey first sent it to me, I was pretty nervous about training but the Foundation period set me at ease. All the runs and paces were “doable” if not a little challenging (Read: those tempo runs are way challenging)
Week 7 has come and gone which means I am officially in the blue section: QUALITY. This week is recovery and then the next 4 weeks are full of training runs like this body has never seen. I expect I may be a tad grumpy during quality, but I am resolute to stick with this plan as much as possible.
Now, to recap this week:
Monday: JD and I were in Portland so I ran 3.5 miles easily around the Willamette river. It was gorgeous weather and beautiful scenery.
Tuesday: Rinse and repeat. The same 3.5 miles around the same river.
Wednesday: Started my day with crossfit (see WOD below), ran 2 miles after work (9:35 and 9:08 pace respectively) and then rode my bike 7 miles.
Thursday: This was supposed to be my speed training day: 5 tempo miles at a 9 min pace. Buuuuutttttt…..I did 3. It was 98% humidity and my legs were dead after 150 wall balls. I pushed myself as hard as I could go, but called uncle when it was time. I’d rank this one as a 4/7 scale (speaking of, just read this amazing article about how to train your mind to be positive and loved the idea of ranking your runs!) I went to CF later that night for a team WOD with my Bracket Buster team. It was the first time our competition team worked out together and it made me super excited for October’s event!
Then came Friday - REST DAY!
Saturday: 16 miles. BOOM. Booyah. Wordemup. Holla. In other words, it went great! Meg, Adam and I started at 7:00am at 54th and the Monon. We made a plan and stuck with it: our pace was never to go faster than 10:18 or slower than 10:45 and we would break every 4 miles for water, gel or bathrooms. The first 3 miles were glorious – cool weather and hot air balloons from the State Fair overhead. At mile 4.5, we took our first break at McDonalds because I needed the bathroom. We ran into the other Perfect Strangers on their long run at mile 7 and stopped to chat briefly. (Side note: We didn’t run together because our paces were different and as much as I love our big group runs, it has become harder and harder given our times. They run faster and though I wish I could keep up, I would rather not watch my friends fly past me. It’s mentally discouraging. So seeing them on the Monon was perfect – we said hi and good luck and kept on our way.) At mile 8.5, we took our fuel and at mile 11.5 we stopped for Gatorade. Adam broke down our run in 3 categories: your legs, your lungs and your mental state. We checked these measurements often and at mile 12, my hips felt a little creaky, my lungs were fine – still able to talk, just a little breathy, and my mental state was hopeful. Adam and Meg agreed. By mile 14, we took another stop as this was what Adam’s mileage was supposed to be. We pushed him another 2 miles and though he didn’t like it very much (his three categories were in the red), we all did it. Our pace was well within our time and our last 2 miles were our fastest! I felt amazing. I needed a good long run – one that reminded me that I like running and am not horrible at it.
Sunday: JD’s 32nd birthday!! I love birthdays and like making a big deal of them. For JD’s bday, I got him a new Jambox and season tickets to IndyEleven. We had a lovely dinner with my parents on Friday to celebrate both his and my mom’s bday. We went to Recess for dinner with good friends on Saturday. And on Sunday, I took him to Taste for lunch (his favorite, not mine) and hosted a birthday backyard barbeque with new and old friends alike. But he wasn’t getting all of this without going to crossfit with me first! So on Sunday, we did a 3-person team workout which consisted of: 100 burpees over partner (who holds a 6″ leg hold), 80 KB swings, 60 wall ball sit ups, 40 goblet squats, 20 slam balls and 20 pullups. Our team did 2 rounds + 1 burpee in 25 minutes! I love team workouts because it takes collaboration, strategy and naturally lends itself to cheering each other on. JD would probably have rather watched Breaking Bad on the couch, but he was a great sport!
So that wraps up week 7 and the Foundation phase. This week I have easy runs of 6, 7, 5 and 9 miles and as much crossfit as I can squeeze in.