Last week I came to a crossroads with my training. I was concerned about my pacing on my runs because I was running much faster than the prescribed pace. I wasn’t sure if I should adjust my goals for Marine Corps and maybe set a more aggressive time goal, or if I should scale back and stick with the plan of breaking-4:15. While I haven’t really decided yet on a more aggressive goal, I have readjusted my paces to accomodate my more comfortable, faster running. I know I still need to take it down a notch with my “easy” runs but I’ve decided to run my marathon pace runs at 9:05/9:10-mile instead of 9:44/mile. So far so good!
Monday: Rest/XT day
- 50 minutes of Vinyasa flow yoga
Tuesday: 6 miles, hill workout
The schedule called for a hill workout today so I decided to run up 10th Street at work and my roommate joined me. I haven’t done this workout in a few months so I was fully expecting it to be pretty rough. While the 1-mile hill ascent was pretty rough and very slow I was surprised that it didn’t feel completely impossible.
I did this workout almost once a week when I was training for Big Sur and it definitely helps to build speed, strength, and improve form. While Marine Corps isn’t even close to being as hilly as Big Sur I think it will help to build more speed.
Plan: 6 miles, hills
Actual: 6 miles in 56:14 at 9:22/mile pace
(1) 8:54/mile warm up
(2) 9:59/mile hill ascent 500 ft elevation gain
(3) 9:22/mile more hill
(6) 9:36/mile cool down on the trail
Shoes: Asics Gel Flux
Wednesday: 4 miles, easy
It was insanely gorgeous out today: 70 degrees, sunny, and zero humidity. I was supposed to run an easy 4-miler but I was feeling so good that I made it into a progression run instead.
Plan: 4 miles, easy (10:32/mile)
Actual: 4 miles, progression, in 33:35 at 8:23/mile
(1) 8:53/mile (2) 8:24/mile (3) 8:21/mile (4) 7:57/mile
Shoes: Asics Gel Kayano 19
Conditions: 70 degrees, zero humidity, sunny
Strength Training- 1 hour
3×12 reps of rotating overhead presses (10lb weights)
3×12 reps of rows
3×12 reps of tricep extensions
3 sets of 21s- this is a workout my cousin showed me where you do 7 forearm raises, 7 bicep curls, and 7 overhead presses, with no rest in between
2×20 sec of isometric chin-ups
2×45 seconds of:
Friday: 6 miles, with 2 miles at marathon pace (9:05/mile)
After going back and forth about what my goal marathon pace should be I decided to try out a new pace on today’s MP run. Last week I ran this same run with my two MP miles at 8:45/mile which is completely unrealistic because I won’t be able to hold up that pace for 26.2 miles. This week I tried for 9:05/mile and felt great but it’s still significantly faster than my plan’s goal MP of 9:44/mile.
Plan: 6 miles with 2 at MP (9:44/mile)
Actual: 6 miles with 2 at new MP (9:05/mile)
Mile 1 and 2- warmup at 9:31/mile pace
Mile 3 and 4- MP at 9:05/mile
Mile 5 and 6- cool down at 9:31/mile
Shoes: NEW Asics Gel Kayano 19
Saturday: 4 miles, pre-long run shakeout
Running in the Poconos is tough! Went for a very easy early morning shakeout with my roommate. The route we took was extremely hilly and hard but it was very quiet and relaxing.
Sunday: 18 miles, long slow distance
This run was a bit tougher than I thought it was going to be. I think it was mostly because of my lack of sleep this weekend and I forgot to take my allergy meds before the run. Then, halfway through the run it started to downpour which really sucked at first but once I got going it wasn’t too bad. My roommate ran the first half with me for her training and I have to admit I was pretty jealous she got to finish at 9 miles. Overall it wasn’t a terrible run but I was zonked at the end.
Plan: 18 miles, long slow distance (10:32-11:00/mile pace)
Actual: 18 miles in 2:52:27 at 9:34/mile pace
(1) 9:27 (2) 9:30 (3) 9:22 (4) 9:17 (5) 9:30 (6) 9:43 (7) 9:45 (8) 9:47 (9) 9:44 (10) 9:43 (11) 9:26 (12) 9:31 (13) 9:17 (14) 9:31 (15) 9:59 (16) 9:50 (17) 9:44 (18) 9:22
Shoes: New Asics Gel Kayano 19
Conditions: 64, humid, rain – Ran on a gravel rail trail
Weekly mileage total: 38 miles
See all training recaps here.