Marine Corps Marathon Training Weeks Three and Four

My home for the past week!

My home for the past week!

First off I have to apologize for the temporary blogging hiatus! I was on vacation with my family and was trying to completely unplug (OK, I sent out a few tweets here and there) but I really wanted my time away to be spent with family, friends, and the beach so I missed blogging about week three of Marine Corps training. But not to fret, luckily in these past two weeks of training I’ve learn A LOT so I have a quite a few blog post ideas in the works for the upcoming weeks. Also, I can’t even believe it but Hood to Coast is only a few weeks away so I’ll be writing updates about that (including my packing list, fave Nuun flavors that’ll keep me going long, and much more).

Anyway, training for Marine Corps has been going very well. My paces are far faster than what I was doing when training for Big Sur (more on that later) and I should probably take it easy to keep my goals in perspective but I’m having way too much fun with my newfound speedy legs. I’m also proud to report that I didn’t miss A SINGLE training run during my vacation. My runs weren’t exactly in order but I got all of the miles in, so I’d say that’s a win. The beach air was a refreshing change from the humidity and heat wave we had a few weeks ago so I was feeling really good.

Week Three- July 22 – July 28

Monday: Rest Day

Tuesday: 2 runs, 1 day

Run #1- This was my first lunchtime run in awhile and it might be my last for the summer. It was so incredibly hot and I just felt pretty bad the whole time. I had to split up my runs today and do a double because I’m going to a group run tonight that’s only doing 3 miles, I have 6 on my training plan.

Plan: 3 miles easy
Actual: 3 miles in 26:13 at 8:44/mile pace
Splits:
(1) 8:50/mile
(2) 8:33/mile
(3) 8:12/mile

Conditions: 81 degrees sunny and 65 percent humidity
Shoes: Asics Kayano 19

Run #2- Did an easy group run out of the local running store tonight. It was a lot of fun too! Newton running was sponsoring the run and we ran 1.5 miles out to the Little Lehigh River with a cup, had to fill the cup with water, and then run back to the store dropping as little water a possible. I have no idea what my splits were but it was a blast!

Plan: 3 miles, easy

Actual: 3 miles in 27:00 roughly 9:00/mile pace

Wednesday: 3 mile track workout

It was a beautiful night for a track workout! My right hip flexor has been super tight so I decided to take it a little easier on the intervals. I wasn’t sure what I was going to do for the workout when I first got to the track since my plan only called for 3 miles, easy but I decided on 2×400, 2×800, 2×400.

Plan: 3 miles, easy (10:40/mile according to my training plan)
Actual: 3 miles in 25 minutes at 7:41/mile pace
Splits:
1-mile warmup at 8:55/mile pace
400m- 1:42
400m- 1:43
800m- 3:40
800m- 3:33
400m- 1:41
400m- 1:40

Conditions: 72 degrees, strong headwind
Shoes: Saucony Fastwitch 6

Thursday: 6 miles, easy

It was absolutely perfect running weather today at lunch. I thought I was going to run before work but when I realized it was only going to be 65 degrees at lunch, I opted to wait. It was supposed to be a rest day and my plan had me running 6 on Friday but I’m traveling a lot tomorrow so I didn’t want to be extra tired.

Plan: 6 miles, easy
Actual: 6 miles in 53:46 at 8:57/mile pace
Splits:
(1) 9:24/mile
(2) 8:54/mile
(3) 9:00/mile
(4) 8:55/mile
(5) 8:45/mile
(6) 8:45/mile

Shoes: Asic GT-1000 2s
Conditions: PERFECT! (65 degrees, overcast, basically zero humidity)

Friday: Rest/Travel Day

Saturday: 3 mile shakeout and strength training

I went to the gym with my sister so I did my 3 miles on the treadmill. I felt like I could have gone forever but needed to save some juice for Sunday’s long run. Not really sure what my splits were exactly but I felt great.

Plan: 3 miles, easy pace
Actual: 3 miles in 26:38 (8:52/mile pace)

Shoes: Asics GT-1000 2

Strengthening: I did two circuits of the standard core routine followed by 2×12 rows with 10lb weights and 2×8 rotating shoulder presses with 10lb weights.

Sunday: Unintended rest day to spend with the family, moved my long run to Monday.

Week Four: July 29 – August 4

Monday: 13-mile long run

I was supposed to do this long run yesterday but I’m on vacation and thought, why not do it Monday? Also, my right hip has been feeling a little funky lately, very tight and sore, so I thought I could benefit from the extra rest day. So I did it today and felt great. The majority of my run was along the ocean and through the harbor and by Nubble Light House. I felt really strong and this actually ended up being a 2-minute half-marathon (unofficial) PR.

Plan: 13 miles, easy
Actual: 13 miles in 2:00:15 at 9:15/mile pace
Splits:
(1) 9:48/mile (2) 9:11/mile (3) 9:23/mile (4) 9:18/mile (5) 9:10/mile (6) 9:02/mile (7) 9:29/mile (8) 9:23/mile (9) 9:13/mile (10) 9:16/mile (11) 9:23/mile (12) 9:05/mile (13) 8:35/mile

Shoes: Asics GT-1000 2
Conditions: 66 degrees, overcast

Tuesday: 3-mile shakeout run

This was supposed to be a post-long run shakeout but I just felt so great so I decided to kick it up a notch. I was also running along the ocean so that got me pretty excited for the run too.

Plan: 3 miles, easy shakeout
Actual: 3 miles in 24:47 at 8:15/mile pace
Splits:
(1) 8:46/mile
(2) 8:13/mile
(3) 7:45/mile

Shoes: Asics Gel Kayano 19
Conditions: 70 degrees sunny, no humidity

Wednesday: 6 miles

This was another really great vacation run. I ran to the harbor and onto this little island full of trails. I stopped a few times just to take in the sights but it was absolutely beautiful.

Plan: 6 miles, easy
Actual: 6 miles in 52:43 at 8:47/mile pace
Splits:
(1) 8:57/mile
(2) 8:44/mile
(3) 9:16/mile (trail mile, I’m really slow on trails)
(4) 9:01/mile
(5) 8:29/mile
(6) 8:14/mile

Shoes: Asics GT-1000 2
Conditions: 70 degrees, zero humidity, slight headwind, and sunny

Thursday: Rest Day with 2.5-mile beach walk

Friday: 5 miles, hills

I did my 5-mile lighthouse loop run this morning and felt really good. I thought it was going to be a bit cooler out but it was pretty humid so I was dripping by the end of the run. In the last mile though I felt a bit of a cramp in my left hamstring which made me stop to stretch but after stretching it felt fine, thank god.

Plan: 5ish miles easy
Actual: 5.05 miles in 43:47 at 8:40/mile pace
Splits:
(1) 9:06/mile
(2) 8:41/mile
(3) 8:39/mile
(4) 8:34/mile
(5) 8:22/mile

Shoes: Asics Gel Kayano 19
Conditions: 69 degrees, overcast with 87 percent humidity

Saturday: Rest Day

Sunday: 10 mile, long run

I took a nice early morning run around my hometown before traveling back to PA. I just did my usual out and back and felt really great. The temps were absolutely perfect and there was nearly no one on the road.

Plan: 10 miles, easy
Actual: 10 miles in 1:29:44 at 8:58/mile pace
Splits:
(1) 9:01 (2) 8:58 (3) 9:03 (4) 9:14 (5) 8:36 (6) 9:00 (7) 8:54 (8) 9:14 (9) 8:54 (10) 8:46

Shoes: Asics Gel Kayano 19

Week Three Mileage: 18 miles

Week Four Mileage: 37 miles

See all training recaps here.

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10 thoughts on “Marine Corps Marathon Training Weeks Three and Four

    • Thanks!! I honestly didn’t think I was going to make it through the week with each run checked off but it felt pretty amazing to do it!

  1. You go girl! Looks like your training is going well!! My long run this week was only 10 miles. I’m following Hal Higdon’s plan. Are you following a Runner’s world plan?

    • Thanks! Yes, I’m using a Runner’s World training plan to break 4:15 (my first marathon was 4:33). It’s a 16-week plan and I really like it but I’ve heard great things about Hal’s plans too!

    • Thank you so much Jesica! I can’t wait to meet you too in a few weeks, it’s going to be one memorable trip!

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