Big Sur Marathon Training: Week Seven

Photo from Sunday's recovery run through Trexler Park.

Photo from Sunday’s recovery run through Trexler Park.

Another week down, another week closer to the starting line. Training went really well this week. It included an early morning run, speedy mile splits, yoga, a glorious long run and shorts! The weather over the weekend was absolutely gorgeous and has put me in the best mood (despite losing an hour of sleep). While this warm weather is not here to stay for very long it gave us all a taste of what’s to come: SPRING! Here is a recap of my workouts last week:

Monday: XT – Did a 50-minute yoga class at the gym at work. This class was a bit more challenging than one’s I’ve done in the past- which was a good thing. She had us doing a bunch of hip openers and twists which felt so good. Nice way to start off the week!

Tuesday: Easy 7 miles in 1:03:00 at 9:00/mile pace.

This was my longest pre-work run ever and honestly it felt great! I’m sitting in my cubicle now and I feel like I’ve already accomplished so much today! The run itself was really great too. I went out sans music because it was still kind of dark and I didn’t want to risk getting hit by a car. My splits were pretty good too which was really great. Overall, awesome run!

Mile 1 – 9:39/mile
Mile 2 – 8:59/mile
Mile 3 – 9:05/mile
Mile 4 – 9:24/mile
Mile 5 – 9:01/mile
Mile 6 – 8:52/mile
Mile 7 – 8:44/mile

Wednesday: 4-mile lunch run in 32:30 at 8:07/mile pace.

My lunch run went much better than anticipated. I thought it was going to be terrible, especially since there was supposedly a huge snowstorm coming and it decided to be super windy/rainy/snowy during my whole run. Alas, it was a great run and I don’t know where this speed is coming from on my shorter runs but I’m not complaining! My splits were:

Mile 1 – 8:35/mile
Mile 2 – 8:07/mile
Mile 3 – 8:15/mile
Mile 4 – 7:38/mile

Thursday: 7 miles total for the day, broken up into two runs.

Run 1 of 2: 5 miles in 45:16 at 8:52/mile pace. This was the first run of the day at lunchtime. I felt really good during this run and my paces were really great. I took it easy but I’m starting to notice what now feels like an easy pace is actually a lot faster than I’m used to. I had to do a total of 7 miles for the day but unfortunately for me, that’s too much for a lunch run. My splits were:

Mile 1 – 9:01/mile
Mile 2 – 8:51/mile
Mile 3 – 9:02/mile
Mile 4 – 8:51/mile
Mile 5 – 8:44/mile

Run 2 0f 2: 2 miles in 18:00 at 9:00/mile pace. This was the second run of the day, after work and on the treadmill. I took it really easy with the pace because I’ll admit, I’m afraid to run fast on the treadmill. My legs felt good though and it was a nice, easy run to wrap up the day.

30 minutes of strength training- Arms and core exercises.

Friday: Rest day- foam rolling and stretching

Saturday: 16 miles in 2:28:24 at 9:16/mile pace. (My last 16-miler was completed in 2:34:00- HUGE improvement!)

This run was absolutely AMAZING! It was a whole 6 minutes faster than my last 16-miler AND I set a half-marathon PR of 2:01 during the first 13-miles, who does that?! Seriously though, I needed this after last week’s terrible 12-mile run. I felt great the whole time, the weather was an unbelievable 55 degrees and sunny, and I think I finally got my fueling down (although I wouldn’t have minded more water). I went out a little fast to start but scaled back my pace in the middle to remain pretty consistent. Splits:

(1) 9:16

(2) 8:49

(3) 8:58

(4) 9:09

(5) 9:18

(6) 9:18

(7) 9:06

(8) 9:26

(9) 9:22

(10) 9:25

(11) 9:21

(12) 9:47 (humongous hill)

(13) 9:26

(14) 9:25

(15) 9:24

(16) 8:54

Sunday: 3.35 mile recovery run in 31:00 at 9:15/mile pace. I went for a nice recovery run through a local park with my roommate. It was just too beautiful out and instead of going on my normal running route, my roommate suggested we check out a park nearby instead. The park was PACKED with runners, cyclists, families and puppies. So fun!

Total mileage: 37 miles

See all training recaps here.

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11 thoughts on “Big Sur Marathon Training: Week Seven

  1. Wow this is a great week of training- just an observation and I’m not sure if it’s because of hills but it looks like your pace usually spikes around mile 4 of your runs and then drops back down again. Something to think about :) I know I personally can’t kick it at the end so you’re better than me!

    • Thanks for the observation! I think on my shorter runs it makes sense that I would get faster as I warm up but on the longer runs I usually don’t focus on pace very much. I also have an extremely hilly long run route so that accounts for the crazy all-over-the-place paces!

  2. Good job on an awesome training week! I’m glad that you were able to follow up your not so good 12 miler with such an amazing 16 miler! Isn’t it weird how that happens?

    I think it’s like you wrote last week…you need to respect the distance and sometimes it’s like, “oh, it’s just 12 miles” and that just totally backfires on you!

    • Thank you! It’s so weird how one run can be terrible and the next run is amazing! I guess it’s all part of the sport ;)

  3. So did you warm up before this was an additional mile or two? Or anything as a cool down? Or did you just stretch cold, run 16, and then stretch? Great job!

    • Hi there! Usually I’ll do some dynamic stretching before I head out for a long run and that’ll be my warm-up. Then, I run whatever mileage I need to get done (in this case, 16 miles) and I come back home and do some post-run yoga stretching.

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