Category Archives: tempo

week 4

Race day is 3 weeks from tomorrow. WOW.  I just wrapped on my highest mileage week of training.  The next 3 weeks are taper weeks.  YAY!!  I texted my brother today (he’s a 2:30 marathoner so always had great tips) asking about his taper. I think I tapered too much for my last marathon.  His advice will be another post soon.

I had 58.5 miles for the week.  This was my highest mileage week ever. In my life.  In 2012, I never even cracked 50 miles. This was my 3rd week of 50+.

This week was a bit different – my kids were on spring break so we went out of town for a few days, and my Mom was visiting, so I didn’t have to wake up in the 5am hour AT ALL! I got so spoiled :)  I also did ALL of my miles on the road – no speed on the treadmill.  I opted for 1 tempo run this week, rather than 1 speed & 1 tempo, and focused on getting lots of miles in.

Monday
6.5 miles, 8:28 pace

Tuesday
8.1 miles, 8:27 pace
my splits were all over the place – 2 miles slow on trails, 2 miles more steady on the beach, then 4 miles closer to tempo pace on the road

Wednesday
10 miles, 7:23 pace (2 miles were sub 7!) – lots of long rolling hills – great run!!!

Thursday
6.5 miles, 8:19 pace – found an old logging road to run on – great to be on soft surfaces – ended with a mile on the beach

Friday
3.5 miles, 8:20 pace
then 1.25 miles with my 8 year old :) 9:31 pace – a record for her on longest run without stopping! :)

Saturday
22.6 miles, 8:02 pace
I did a point to point run, which was nice – my amazing husband picked me up :) My legs felt tired basically the whole run – which is understandable.  Yet I ran solid. I ate 2 Gu (60 min in and then again at 105 min) which helped.

I was slack on core work this week. I missed the gym! I need to be better about going it on my own!! My favorite core class also does squats – which I feel I should back of off during the taper. I need to figure out a plan for the next 3 weeks!

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Filed under marathon training, plan / weekly recaps, running, running on vacation, tempo

week 5

My plan was to back off ever so slightly this week … but that didn’t seem to happen!  Next week is my last week before the TAPER starts!!!  My body is R E A D Y!  Actually, my mind is even more ready.  I am tired.  Hard to believe Fall 2012 was the last time I trained for a marathon. I forgot how worn out marathon training makes me.   It really is like adding in a part time job.

Another solid week of 50+ miles :)  51.4 miles

Monday
6.1 miles, 8:17 pace (I had tummy “issues” during the night, and had to swing by the house after 4.5 miles to use the bathroom but then finished the run. I think my body was MAD at me for what I splurged on aka Easter Candy / bread)
yoga

Tuesday
10 miles – speed on the ‘mill
2 miles w/u
5 x mile w/ .25 jogs
6:59 – 6:57 – 6:54 – 6:51 – 6:38
2 mile c/d

Wednesday
8.1 miles, 7:40 pace – intentionally ran hills
it’s amazing what having a Gu before a run does – that little bit of caffeine for this addict and just a big of energy to get me going
yoga – it was a sub teacher and really was more stretching than yoga.  I was bored but it was also probably really good for me :)

Thursday
8 miles, progressive tempo, on the ‘mill
2 miles w/u, then dropped pace each 2 miles
18:02 – 16:00 – 15:00 – 14:11
CXworx core class (knees were achy during the squats/lunges part)

Friday
3.3 miles, super easy, 8:37 pace

Saturday
16 miles, 8:41 pace
“Best of Seattle” loop
I ran slower than normal so I wouldn’t get lost! :)  It was good to have a relaxing long run though!

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Filed under core work, life, long runs, marathon training, plan / weekly recaps, running, speed work, tempo

week 7

Getting that 1st 20 miler in always feels so good! This week was a bit different since I had done by long run last week on Sunday.  That meant 18.5 miles and 20 miles in a 6 day span.

While I count my weekly miles Monday-Sunday, if I counted my week Sunday-Saturday, I would have had 64.6 miles.

BUT in typical counting, I ran 46.1 miles last week.  I seem to be holding steady in the mid 40’s.  I keep wanting to break 50, but it just isn’t happening.

Monday – rest (after Sunday’s 18.5 miles)

Tuesday – 6.2 miles, 8:34 pace

Wednesday – 7.3 mile tempo. I totally overestimated my ability with this and cut it short – or maybe I quit. But either way, it wasn’t happening. I got a decent run in but not what my goal was…
2 mile w/u, 4 mile “wave tempo” = 29:35 (7:23 average pace)
1/2 miles were 3:45-3:30-3:44-3:28-3:55-3:40-3:59-3:32
plan was 5 miles alternating each 1/2 mile 7:30 pace / 6:58 pace yet couldn’t hold it, slowed a bit, and cut to 4 miles
cooled down 1.25 miles

Thursday – 7.54 miles, 8:03 pace

Friday – 5.06 miles, 8:20 pace

Saturday – 20 miles, 8:18 pace

Sunday – REST REST REST

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just a bit

I had said I wasn’t going to start tempo or speed workouts until August, but I just couldn’t help myself!  I did just a bit – just enough to get me wanting more!  The husband has had a crazy work schedule this week (working 8pm-3am, then all day, then again the following night waking up to go in at 2am to stay all day – yes, crazy!) and he did another of those shifts last night of going in at 1:30am and was due home around 9am.  It would be too hot at that point to run outside, plus I knew he needed a nap. So today’s 7 mile run is planned for tomorrow and I went to the gym to get in a 40 min elliptical workout.  Well, the treadmills were calling my name when I finished!  So I jumped on for a quick 2 mile run – starting normal and dropping done to 6:45 pace.  I hadn’t run that fast since June, and it felt oh so good!  It also felt like oh wow I have some work to do!

My training plan is set, starting August 12.  So I may throw in a bit more of things like today until then, just to keep waking up my legs!

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Filed under marathon training, running, tempo, that feeling

new type of workout

I called my brother last night to get some inspiration on a good speed/tempo workout.  I could give you tons of workouts that are great for getting ready for a 5K-8K (from coaching for 5 years) but longer distance hard workouts are new to me.  In the past, when training for marathons in 2008 and half marathons in 2010, I basically just ran a lot – I ran hard if I felt good, easy if I felt not good.  I am seeking to train with more distinct purpose right now and to have 1 speed/tempo workout a week.  I’m thinking/hoping this will help me achieve the PRs I am aiming for over the next few years.

He talked about “progressive” runs, which I have been reading about and seem to be spot on as far as target/specific training for longer races.  A modified version is a “half workout” (I think he had a fancier name for it but I can’t remember!)  Basically, you do your normal mid-week distance, and then add on half the distance at the end, shooting for half marathon pace (or somewhere between full and half pace).  The purpose of workouts like this is to teach your body to run hard when tired.

So for me, 5 miles is a pretty standard mid-week distance.  So I ran 5 miles at a normal pace – not too hard, not too easy.  I then tacked on 2.5 miles with the goal of half marathon pace (7 min/miles).  I was a bit slower (7:30/miles) but all in all it was good for my 1st attempt.  And not bad to get a 7.5 mile run in mid week!

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tempo run

I did my 1st tempo run this morning since October 19. Almost 2 months ago!  It was short, and nothing spectacular, but at least I did it!  I warmed up 1 mile, tempoed 2 miles in 15:08, and cooled down 1 mile.

Baby steps :)

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that good kindof sore

For the past few years in my running, I have not been overly intentional.  When training for the marathons in 2008 I was intentional with distance, especially my Saturday long runs.  Yet not intentional with pace, tempo runs, etc.  I mostly ran comfortably.  If I felt good, I’d run a bit harder but not too hard.  That’s not a bad thing.  For injury prevention and long term durability, that’s a good thing.

Yet for this season, I am seeking to change that.  I want to be intentional in doing a tempo run each week, and a speed workout some weeks, and a Saturday long run.  This was week #1 with that formula.

After Sunday’s 10 miler and an easy 4 on Monday, I ran a tempo run on Tuesday. I really fought to push it, especially as the run went on and I was feeling it. I ran 4.27 tempo at a 6:48 pace.  Nice! I was pysched.

Wednesday was a planned day off (which ended up being perfect because we had a serious downpour ALL DAY LONG).

Thursday, I did 6 x 1/2 mile repeats around our block.  I averaged right around a 6 min pace for those.  I slowed more than I wanted in my last few but I was happy with the workout.

Friday, I had planned to run an easy 3, but totally forgot as we planned a picnic at the beach for dinner.

This morning, I ran 12 miles, right around a 7:30 pace.  My legs felt sore the whole time. I do think an easy run yesterday would have been smart but oh well – beach is way better!

I’m achy, but happy now :)

I’m running a local 5K next Saturday, so I’m going to go a bit easier this week because I REALLY want to beat my post college PR (19:56)

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Filed under long runs, plan / weekly recaps, repeats, speed work, tempo