I had a really, really good week of training for week nine. I’m still beaming actually! I logged my highest weekly mileage ever- 40 miles!- and tackled my very first 20-mile run and I’m happy to report it went flawlessly, much better than last week’s 17-miler. I was nervous going into training at the beginning of the week because my legs were noticeably fatigued from the racing/long run combo the weekend before but as the week went on, I felt myself getting stronger and better yet, more confident with my running. Here are my workouts from week nine:
Monday: Yoga- I did the Lululemon Yoga for Runners (Recovery)
Tuesday: 4 miles in 33:58 at 8:29/mile pace.
I was happy the weather cleared in time for my lunch run. It actually ended up being really sunny and nice for the whole run. I wanted to take it easy after my crazy weekend of running last weekend but I went a little faster than anticipated. My right ankle has been a little sore though so I’m going to need to do some serious foam rolling and icing later on tonight. My splits:
Mile 1 – 8:55/mile
Mile 2 – 8:37/mile
Mile 3 – 8:35/mile
Mile 4 – 7:50/mile
Wednesday: First run of the day was a hill workout- 6 miles (two ginormous hills) in 58:34 at 9:45/mile.
I forced myself to do a hill workout because I hadn’t done one in a few weeks (although most of my runs involve significant hills). We usually run this huge hill in the back of our office building but this time we did that, went down the backside of the mountain and then ran back up- two hills for the price of… well, two huge hills. It was hard and I had to walk some of the first hill but I’m really proud to report I didn’t walk ANY of the second hill!
Mile 1 – 9:07/mile (warmup)
Mile 2 – 11:27/mile (first hill and lots of walking)
Mile 3 – 10:29/mile (still on the first hill, less walking)
Mile 4 – 9:59/mile (second hill, no walking)
Mile 5 – 9:01/mile
Mile 6 – 8:32/mile
Second run: Easy 1 mile on the treadmill in 8:40 followed by strengthening exercises.
Day total: 7 miles in 1:07
Thursday: 5.05 miles in 44:22 at 8:47/mile pace.
This run was neither here nor there. It was a good pace and I felt good but my right ankle was still a little funky. I’ll keep foam rolling and icing. My splits:
Mile 1 – 8:56/mile
Mile 2 – 8:45/mile
Mile 3 – 8:47/mile
Mile 4 – 8:51/mile
Mile 5 – 8:36/mile
Friday: Rest and ice my ankle.
Saturday: 20 miles in 3:06:18 at 9:18/mile pace.
This was my first 20-miler of my marathon training and my longest distance ever. I would be lying if I said I wasn’t nervous for this but I felt oddly calm before heading out. My legs felt amazing the whole time, no hip or ankle pain! In a lot of my long runs the last two miles are the worst because my legs are just done but that wasn’t the case for the 20-miler. I also couldn’t believe the pace I was able to maintain despite all of the hills on my run. Here are my splits:
(1) 9:29 (2) 8:54 (3) 9:11 (4) 9:08 (5) 9:17 (6) 9:16 (7) 9:13 (8) 9:03 (9) 9:44 (10) 9:43 (11) 9:38 (12) 9:30 (13) 9:21 (14) 9:10 (15) 9:30 (16) 9:15 (17) 9:28 (18) 9:07 (19) 9:04 (20) 9:16
Elevation gain: ~400 feet
Sunday: 4 mile shakeout run in 36:00 at 8:57/mile pace.
When I woke up my legs were DOMS city post long run but I had a 4-mile easy shakeout on my schedule. I thought it was going to be super slow but once I got going my legs actually started to feel better. I am now a big believer in the post long run shakeout. My splits:
Mile 1 – 9:32/mile
Mile 2 – 8:56/mile
Mile 3 – 8:54/mile
Mile 4 – 8:29/mile
Weekly mileage total: 40 miles.
See all weekly training recaps here.