Tuesday, August 30, 2016

Philly Marathon Training Week 7

If you're looking for weeks 1-6, good luck, because I never wrote them . As I mentioned earlier, the first 6 weeks were all easy effort, base building runs. With the heat and humidity we've had all summer, they were uneventful and uninspiring. Now that I've built a strong base, it's time to get to work and my week 7 included speed work and a tempo(MP) run.

Last week was my last week of summer vacation. Although I am still very glad that my marathon is in late November and that the bulk of my training won't be done in summer heat, I am curious to see how I pull it all off with work & travel.
This past week, due to Ragnar Trail, I modified my weekend just a bit, but otherwise hit all of my runs and paces). I hit my highest weekly mileage ever (34) and am now at my highest monthly mileage ever (111).

Overall I feel great -- I'm still eager to take on each run and am loving that Hansons tells me exactly what I need to do each day. I do hope to incorporate more stretching and some basic strengthening work, but am giving myself one last transition week as working adult to find the time.

anyhow, on we go

Monday:
Planned: easy 4 miles
actual: easy 4.26 (11:28 pace)

After a beyond hellish drive to my sisters house in long island on Sunday ( it was SO bad, I couldn't even tweet about it - it took me 5 hours to get to the other side of NYC - normally a 2- 2.5 hour drive) My drive was so awful, that I gave up just barely on Long Island and slept in a hotel. I arrived mid morning to hang out with my sister and her family. Around 6pm I snuck away from the kiddos and went for a run on the ever so scenic Montauk highway (note not really scenic). The road has a great bike lane, which makes it easy enough to run on. Otherwise it was just one foot in front of the other.



Tuesday:
Planned: 1 mile warm up// 12x400 w/400 recovery// 1 mile cool down
Acutal: Same

I had a fun filled morning with my brother in law and nephew while my sister was visiting her friends. I'm so lucky to have a brother in law who is an ironman and a sister who also respects my need to get runs in - we were able to plan our evening early enough that left me with enough time to head to the track. I had run at the East Hampton High School track once before but I honestly can't remember what the workout would have been. But on Tuesday I did 12 x 400. I had taken the time to program my watch before I left Albany, only to discover that I had only programmed 2 repeats, not 12. Instead I closed out that workout and opened a new one, manually lapping each lap. I was a bit worried I wouldn't be able to keep pace without the watch yelling at me, but it turns out I was within a few seconds of my goal each time.


Wednesday:
Planned: Rest
Actual: Rest

Fun day with my sister and the kiddos and a delicious meal with my sisters friends. It felt like I had all the free time in the world without having to prepare for a run.

Thursday:
Planned 1 mile warm up // 5 miles tempo ( @10:18) // 1 mile cool down
Actual: 1 mile warm up // 5 miles tempo (9:45) // ` mile cool down

I wasn't sure if I'd run at my sisters house or wait until I made it back home, but after the amount of food and wine we enjoyed the evening before, running in the morning wasn't high on my list. I got a fairly early start back to Albany - but still was on the road until about 4:30. After some cuddling with Marcy dog, I made my way to the track. The humidity was at 90% so even out the effort a touch i chose the track rather than the road for this tempo run. (next week I plan to do it on the road) I felt surprisingly great. I'm still learning about my watch and was a bit bummed to see that it didn't show my separate 5 mile paces ( I had programmed it so that I knew I was staying in target paces) But My average was 9:45 so I'm not too worried! I suspect when I do the next tempo on road I'll end up slowing some, but this workout was a good confidence booster for me.

Friday:
Planned: easy 4 miles
Actual: 4.9 ragnar trail miles

This trail was no joke. I run on the pine bush trail in my neighborhood a few days a week, but that had absolutely nothing on this trail. But got it done !

Saturday:
Planned: easy 8 miles
Actual: AM: Ragnar Trail 3 miles
PM: Ragnar Trail 7.3 miles

The hardest part about Ragnar races is the lack of rest & the downtime in between legs. I would be able to conquer the total mileage far easier in one shot than cool down and start again, but I suppose its what makes it a challenge. My last leg, I felt great. The mountain still kicked my butt, but was able to pick up some speed during the downhills.

Sunday:

Planned: 8 miles
Actual: Rest // walking/ volunteering at Thatcher Park Running Festival
I knew all along I wasn't going to knock out 8 miles after the previous 15. My hope was to make up the missed 4 miles that would get my weekly total to 39. My legs felt surprisingly okay, so I could have, but with being so early in Marathon training, I decided to ease up for the day. I have faith that I will still build the cumulative fatigue I need to have a successful marathon in November.

Overall I'm damn excited about how the week went. It helps to have a family that understands and respects your hobbies. I will need to negotiate my life schedule as I get into the school year, however since I am on a very strict budget this academic year, training may be what helps keep me in check financially!


No comments:

Post a Comment