Week ten of Marine Corps training presented me with a mileage PR of 44 miles. While I’ve been able to get all the miles in I feel like my legs might be starting to push back. A new pain in my left shin has me a bit concerned but I think it should subside if I take it easy on my next few runs.
As my mileage keeps increasing I’m learning the importance of post-run recovery, something I’ve almost neglected a little bit in the past. To make sure I’m recovering properly I’m taking the five-to-ten minutes post-run to stretch out, as well as icing on a regular basis.
Tuesday: Strength Training and 5 miles, easy
Strength Training– 50 minutes
3×10 reps of:
Rotational Shoulder Press with 10lbs weights
Alternating Dumbell Rows with 12lbs weights
Tricep Pulls with 15lbs weights
Chest Press on Stability Ball with 10lbs weights
21s with 8lbs weights
3×15 reps Standing Side Leg Lifts
25 calf raises
3×0:30 side planks
3×0:45 supine planks
It was pretty hot and humid on this run but I waited until after work in the hopes that it would be a little bit cooler. My legs were still feeling a bit sore from Sunday’s long run but once I got a mile or so into the run it felt good to be shaking them out a bit.
Plan: 5 miles, easy
Actual: 5 miles in 43:54 at 8:46/mile
Shoes: Asics GT-1000 2
Conditions: 86 degrees, 80 percent humidity
Wednesday: Double run, 8 miles total
Plan: 4 miles, easy
Actual: 4 miles in 36:40 at 9:10/mile average pace
I ran an easy pre-workout shakeout run on the treadmill. I had 8 miles on my schedule for today with my first Yasso 800 workout. Since I couldn’t do the whole 8 miles during my normal lunch run I decided to split up the workout with 4 miles easy at lunch and 4 miles at the track after work.
Plan: 4 miles with 4x800m at 4:10 with 400m recovery jog
1-mile warmup at 8:54/mile
With 400m in between each 800m
Shoes: Saucony Fastwitch 6
Conditions: 90 degrees, 80 percent humidity
This was my first Yasso 800 workout of Marine Corps training and it went very well! I ran them at the track and did a 1-mile warmup to begin. It was extremely hot and humid out so I wasn’t sure they were going to go well but I was pleasantly surprised.
Friday: 8 miles with 5 miles at marathon pace
So this run went much better than expected. I’m still having a difficult time controlling my paces though and I know I really need to work on that but I felt really, really good during this whole run.
Plan: 8 miles with 5 miles at marathon pace (9:10/mile) with 1 mi warmup and 2 mi cool down
Actual: 8 miles in 1:09:46 at an average of 8:43/mile
(1) 9:19 (2) 8:51 (3) 8:43 (4) 8:35 (5) 8:24 (6) 8:30 (7) 8:45 (8) 8:37
Shoes: Asics Gel Kayano 19
Conditions: 68 degrees, sunny, low humidity, a bit windy though
Saturday: 5 mile shakeout
It took me awhile to get out the door this morning but once I did I felt really good. Something has been going on with my left shin/knee though and I’m not really sure what that’s all about. I’m going to keep stretching/foam rolling/icing to see if it starts to feel back to normal again.
Plan: 5 miles, super easy
Actual: 5 miles in 44:56 at 8:59/mile average
Shoes: Asics Gel Kayano 19
Conditions: 61 degrees, overcast, windy
Sunday: 18 mile long run
This long run went really well. I ran the first 10 miles with our RW Half Training Group led by Bart Yasso. We took it super easy which was really good because lately I’ve been pushing a little too hard on my long runs. After the 10 miles was done I finished the last 8 on my own. My left shin was giving me some trouble again which accounts for the crazy pacing here but overall I felt pretty good.
Plan: 18 miles, long slow distance
Actual: 18 miles in 2:54:33 at 9:39/mile average
(1) 10:29 (2) 9:57 (3) 9:47 (4) 9:50 (5) 10:02 (6) 9:58 (7) 9:55 (8) 9:39 (9) 9:35 (10) 9:37 (11) 9:56 (12) 9:16 (13) 8:55 (14) 9:04 (15) 9:38 (16) 9:48 (17) 9:32 (18) 9:33
Shoes: Asics Kayano 19
Conditions: 50 degrees, sunny
Weekly Mileage Total: 44 miles
See all training recaps here.