Happy Tuesday All! I hope everyone had a fabulous weekend and got some kick a** running in! Battling last weeks training pains was incredibly frustrating, however I am SOOO happy I rested and recovered. I can’t emphasis enough that being kind to your body is so important! We kill it during training, and we are always walking that fine line, so if you do break down a bit – TAKE THAT BREAK & RECOVER! Also, it’s great to have a global plan, but keep in mind sometimes life just doesn’t go the way we want it to. When it goes in a different direction, accept whatever it may be, and roll with it!
Marathon Training Week 3!
Monday 6/16/14 – Easy, Slow, Run – kept it at 8:48 pace, and felt pretty good the whole way. Hip didn’t bother me, so that was a good sign to test out a speed session this week!
Tuesday 6/17/14 – Legs/Hips feeling pretty good!! Went to the local YMCA here in Martha’s Vineyard, did a 30 min turnover on the spin bike at about 95 – 105 RPM’s. My lateral quad was a bit tight, other than that, no serious pain! BAM! I did a couple of drills after I cycled as well.
- Single Leg Balance 2 x 45sec
- Single Leg Step Downs 2 x 15
Nothing fancy, I would have done more, but my parter in crime was looking a little ancy to go! I also couldn’t find a foam roller, which I would have been all over!! This is a quest I have to conquest this week!!!
Wednesday 6/18/14 – Track Intervals: Workout – 1 mile warm up, 10 X 400 (90s active rest interval), .5 mile cool down
What I ended up doing:
- 1 mile warm up (9:01 pace), 8 X 400 (1:44, 1:41, 1:38, 1:35, 1:34, 1:31, 1:33, 1:28), .5 mile cool down (probably 10 – 12 min mile pace, I go really slow on cool downs & I don’t use my watch)
- I decided to cut it short, because the entire workout my legs felt incredibly heavy, my calf actually started to tighten up a bit on the last interval, and it was 85 degrees out, so that was definitely effecting my run too.
- As you can see I don’t mind cutting things short, if I feel it will benefit my body. A 1/2 mile worth of speed work that I could have done, isn’t going to make or break me in the long run. Plus, the main reason is because last week I was hurt, so keeping it more casual this week, and easing back into it I feel is the smarter way to train.
Thursday 6/19/14 – Cycled Outdoors – SOOOO friggin beautiful and serene here! I went for 45 minutes, kept it easy. Rode on an old school kind of bike, at avg 12 – 12.5 mph, and logged about 9 – 10 miles. Right quad a little tight still, so stretched it after the ride, and it felt better.
Friday 6/20/14 – At Home Strength Workout & Easy Run – I ran 3 miles, slow. I didn’t wear a watch, because I feel sometimes we have to get our heads out of our Garmins! Easy Runs are the perfect time to do it!! I did about 5 strides at the end, anywhere from 10s – 20s. Just playing around, working on form and turnover. Feeling good! After the run, I got my strength on! Here was my workout:
- 1a. Glute Bridges 3 x 15
- 1b. Push-Ups 3 x 15
- 2a. Fire-Hydrants 3 x 15
- 2b. Tricep Dips Off Chair 3 x 15
- 3a. Bird Dog 3 x 15
- 3b. Forearm to Plank 2 x 8 (each side)
- Last Set Did Shoulder Push-Ups (off bench) 1 x 10
- 4. Lunge Set: 2 x all exercises
- Bulgarian Split Squat x 12
- Front Squat x 12
- Plie Squat x 12
- Back Squat x 12
**I would have LOVED to do a Tempo Run today, however the most important part of this week was completing my long run. I had to make sure I didn’t over do it, so that I could run long on Sunday. **
Saturday 6/21/14 – Cycled Outdoors – About 60 minutes up tempo, then last 28 min casual biking. Estimated a little too long of a loop. Cycled about 17 miles.
Sunday 6/22/14 – Long Run – 14 miles! Goal was 14! Goal was accomplished!
How I fueled for my run?
- The day before I added more carbs to my diet – to mini carb load. In the morning, not the most nutritious breakfast, but quite delicious. A blueberry scone & coffee! ;-)
- I set up water/gatorade points along my route. At 4, 8, 12, & 14 miles I had gatorade, water, & a protein bar at the end. I can’t run with anything in my hands, or on my body. It makes me feel weighted down, so this may be a little more time consuming, but I like it better!
The Good Points
- I ran a comfortable 8:10 pace. I actually had to consciously slow down, because I didn’t want to go fast. I am still figuring out what my comfy long run pace is. I feel that it’s somewhere between 8:19 – 8:25.
- 14 miles went by fairly quickly!
- My hip wasn’t a problem!
- NO breathing stitches! BAM!
The “OH this is what Marathon Training Feels like” Point
- I’d say 99% of the run went smoothly! The only thing that I will change is having a fuel source on me, like Gu or blocks, and eating them earlier in the run. At each pitstop I only had a few sips of gatorade & water, and at mile 13 I hit that proverbial wall a bit. I just felt like WOAH! Where did my energy go?! It gets taken away from you so quickly, and out of nowhere. Soooo, best way to prolong the wall, or maybe not hit it at all, is to fuel your body slowly along the entire run. Our long runs are all about PRACTICING for the big day! The more you practice with what works well for your body, the better prepared you will be for race day! So next time, every 3 miles I will have water or gatorade, and I will carry some blocks with me and eat along the way! Oh and eat a better breakfast! Tsk Tsk!
Never found a foam roller; however, Monday I went for a 90 min massage!!! So much better! :-)
Total Mileage: 24.5 miles
Happy Training Guys!
***************Natalie Johnston is USATF & RRCA certified runner coach serving areas PA, NYC, & NJ.*****************