Tag Archives: weekly recap

Boston Marathon build up / weekly recap / week 11

This marathon seems to be approaching faster than I want.  I’ve had a lot of steady weeks and ran 14 miles on New Years Eve.  I thought I was golden for getting in several 14 mile runs before the big build up.  Yet an upper respiratory infection was NOT part of that plan and sidelined me for 8 days.  Then my long runs were 10 miles and 12 miles. Today I finally got back to that 14.  Instead of several 14s, next week is 16. Then 14, 18, 20.

This was my highest mileage week since July.  37.2 miles. Feels good to be pushing 40 miles in a week.  Here’s the recap …

Monday
5.2 miles, 42:44, 8:14 pace

Tuesday
6 miles, 47:26, 7:55 average pace
intervals on the treadmill – 1.5 mile w/u, 30 min of 10 x 2 min fast 1 min recov
6:58-6:53 pace intervals, 8:34 pace recov.  Averaged 7:25 pace for 4 miles.
Had a massage Tuesday afternoon that feels more like a workout than a massage.  The right side of my body continues to be much tighter than my left side.  

Wednesday
7 miles, 53:23, 7:35 pace
ran 1 of my favorite Boston prep routes – out and back run, mostly down hill on the way out, long steady up on the way back.  SOLID run!

Thursday
rest

Friday
5 miles, 40:23, 8:05 pace
on the treadmill due to 33 degrees, sleet and slippery roads.  Started slow, last 2 miles more tempo pace – in part to speed up the boredom of a treadmill.  
Body Pump/CxWorx class afterwards (30 minutes weights, 30 minutes core) intentionally giving myself tired legs for tomorrow’s long run to help get used to running when my legs are tired – aka mile 22 of a marathon practice!

Saturday
14 miles, 1:52:26, 8:02 pace
ran some big ass hills!

Sunday
rest. always.

 

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Ragnar training recap

I am going to write my recap for Ragnar soon, but wanted to recap my training leading up. I had some great weeks and some disastrous weeks and several minor flare ups – I would not call them injuries, just weird pains and I definitely backed off so that I could get to the start line of Ragnar as healthy as possible.

June 13 – 19
29.1 miles
M – 5.5 miles, 8:19 pace
T – 6.73 miles, 7:58 pace
W & Th – off because my right hamstring would NOT get better and was really hurting/making me nervous
F – 3.8 miles, 8:10 pace
Sa – Seattle Half Marathon! Actually not a !. It was a bit of a disaster. I was hoping for 1:35 or a bit faster, but ended up 1:37:36.  I started with a 1:35 pace group, but stopped to pee in the 2nd mile. I tried to catch up, but couldn’t. In those miles I went too hard, and then paid for it and slowed a lot.

June 20 – 26
48 miles
In Maine! We flew to Maine on a red eye the night of the Seattle half – nothing like a full day/night! :)  Sought to balance family time, husband gone, etc.  Tricky!
M – 8 miles, 7:44 pace
T – 6 miles, 8:04 pace. Hamstring feeling better!! So relieved!!!
W – 8 miles, 7:58 pace
Th – rest
F – 10 miles, 7:54 pace
Sa – 16 miles, 8:04 pace
Su – rest

June 27 – July 3
42.7 miles
M – 6 miles, 7:58 pace
T – 6.5 miles, 8:19 pace
W – off
Th – 8 miles, 8:06 pace
F – 15 miles, 8:07 pace
Sa – 7.1 miles, 8:01 pace. Big rolling hills!
Su – rest

July 4 – 10
26.7 miles
M – 2.7 miles, 8:08 pace. Holy cow back is killing me :(  Swam ~1/4 mile in the freeeeezing cold water and back locked up.  Also was flat exhausted from that swim.
T – 3.2 miles, 8:19 pace. Back STILL hurts so called it a day to get it BETTER before Ragnar
W – rest – epic long travel day
Th – 6.1 miles, 8:13 pace. Back home!
F – 3.06, 8:31 pace. Right heel HURTS now. What the heck is going on?!?!?!?!
Sa – 11.7, 8:02 pace. Heel hurts but not horrible.  
Su – rest

July 11 – 17
RACE WEEK!
43 miles total, 33.9 miles RAGNAR
M – 3.3 miles, 8:17 pace
T – 3.9 miles, 7:55 pace
W – rest
Th – 2 miles, 8:06 pace
Friday noon – 11.2 miles, 7:39 pace
Friday  10pm – 12.1 miles, 8:00 pace
Saturday 6:30am – 10.6 miles, 7:47 pace

More to come on my Ragnar experience soon!!

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weekly recap / June 6-12

A bit late!  Here we go … had a few blips which made my mileage slightly less, but still a solid week … biggest lacking area was I really didn’t do much non running training.

44.4 miles

Monday
train wreck of a day in running terms (thank goodness running terms aren’t the only terms of a day) – alarm didn’t go off Monday morning (MAD FACE) –
so did 30 min cardio extreme 

3.1 miles, 26:34, 8:43 pace – ran after dinner – my neighbor brought down some of his INCREDIBLE chocolate chip cookies and let’s just say 2 of them was a BADBADBADBAD idea – thought I was going to YAK. Walked 1/2 mile home. SO much for 6 miles :(

Tuesday
early morning – 6 miles, 47:57, 7:59 pace
evening – 4 miles, 32:46, 8:11 pace – felt surprisingly good, ran mostly on soft surfaces :)

Wednesday
my birthday run!!!
5.27 miles, 42:09, 8:00 pace – tired legs! 

Thursday
planned on an afternoon run, but I was EXHAUSTED.  Opted to skip the run.

Friday
8.08 miles, 1:04:32, 8:00 pace – resting yesterday proved to be a wise choice – felt SOOO much better today!

Saturday
18 miles, 2:24:12, 8:01 pace
such a solid long run! Right hamstring definitely sore though

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weekly recap / May 23-29

38.7 miles total
running 5 days a week instead of 6 seems to be working well for me – mentally and physically that extra day not running has been good

Monday
4.23 miles, 36:10, 8:34 pace
my tummy was SCREAMING mad at me from the pizza, etc I ate the day before – I need to write a post soon on what I am figuring out with my temperamental tummy – so cut the planned 6 miles short to avoid disaster
60 minute Body Pump at the gym

Tuesday
7.67 miles, 1:00:13, 7:52 pace

Wednesday
6.09 miles, 49:46, 8:11 pace

Thursday
75 minute hot yoga

Friday
8.58 miles, 1:08:42, 8:01 pace
longer than normal Friday run to have more tired legs for Saturdays run – prepin for Ragnar!! :) also ran more hills than normal

Saturday
12.13 miles,1:38:39, 8:08 pace
legs were definitely feeling it on the HILLS! 

Sunday
rest :)

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weekly recap / May 16-22

42 miles for the week

Monday
6 miles, 51:25, 8:32 pace
my back was KILLING me as I ran – on my left side, into my hip and down my leg. It loosened a bit as I ran but not much. Scrapped plans for PLYO. By bed time it was BAD :(

Tuesday
back definitely better than yesterday – rolling on tennis balls seemed to help!!
6.2 miles, 50:05, 7:47 pace

Wednesday
6.2 miles, 48:48, 7:53 pace
last .4 miles ran HARD
10 minute core workout

Thursday
Body Attack class – 60 minutes of jumping, coordination, core, etc – killer awesome workout!

Friday
5.13 miles, 41:22, 8:04 pace
body tired/sore from yesterday!

Saturday
18.2 miles, 2:34:24, 8:29 pace
16.2 miles was on railroad grade downhill, which is just so slight that you don’t notice. Clicked off 7:40s and 7:50s and felt great! Last 2 miles dropped 1000 feet on single track trails, so pace was erratic and slower.  Quads were jello by the end but GREAT run!! And afterwards, I’ve never felt so great after 18 miles!

Sunday
rest day

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weekly recap / May 9-15

Last week was a solid week! – 41.2 miles

Monday
6.05 miles, 50:18, 8:19 pace
BodyPump* at the gym

Tuesday
8 miles, 1:01:46, 7:43 pace
(it sure is easier to run a bit faster at 9am not 5am and on a flat trail not our hilly neighborhood!)
CxWorx** core class at the gym

Wednesday
4.1 miles, 34:29, 8:24 pace

Thursday
8 miles, 1:03:44, 7:57 pace
(great run for 5am in the ‘hood!)
75 minute hot yoga
(it was 106 in the yoga studio – I was struggling! 8 miles + yoga may have been a bit much in 1 day!)

Friday
off – had a doc appt that I had to fast for, so took the day off :)

Saturday
15 miles, 2:07:19, 8:30 pace
gravel roads and trails, lots of hills

*BodyPump is a 60 minute weights class
**CxWorx is a 30 minute core class that focuses on abs, quads and glutes

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Week 9 recap

(a bit late!)

Last week I dialed back intentionally to give my body a bit of a break AND it was perfect timing because we had a weekend getaway to the coast with another family! Oh, and my kids were off school all week which makes getting to the gym hard.

32.6 miles, 4 days running

Monday
6 miles, 49:00, 8:10 pace
did a 30 min yoga DVD (with company …


Tuesday
7.45 miles, 1:01:06, 8:13 pace
lower fix extreme (killer LEG workout)

Wednesday
5.1 miles, 42:52, 8:25 pace
pilates dvd

Thursday
*I was feeling so tired from waking up at 5am 3 mornings in a row AND given that I was driving out of town later that morning, decided to sleep in which means no run
cardio fix extreme dvd

Friday
rest … enjoyed vacation :)

Saturday
14 miles, 1:52:02, 7:58 pace
my tummy was screaming mad at me for much of this run and THANK GOODNESS for a port-a-pot  … all the more confirmation that wheat and dairy are not working for me right now – more on that later

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