HUMPDAY! Happy Wednesday friends! I hope you're having a great week and have some exciting races lined up this Spring. Last week I ran 54.5 miles and finished out my last two faster-paced training runs before the Salt Lake City Marathon. I also had a really strong strength training workout on Wednesday (6 x 1 mile repeats) and felt strong, but controlled in my 10 tempo-paced miles on Monday. I've been SO HUNGRY every 2 hours (like clockwork), so I'm trying to make conscious efforts when I choose my snacks. Recovery mode is in full force and I'll be keeping my runs easy over the next 2 weeks (one leading up to the SLC marathon & one immediately following the SLC marathon). It's also officially my Birthday week, so lots of exciting things coming up!
Monday: 1.5 warm-up; 10 miles tempo 8:20-8:35 (actual: 8:32); 1.5 cool down. I've been focusing on negative splitting my tempo runs more and started out with first 3 miles @ 8:45, next 3 miles @ 8:30, last 4 miles @ 8:20ish to finish out strong around an 8:00 pace.
Tuesday: 8 miles easy @ 10:20? pace with 835' elevation gain. Split this run up between 6 miles before a meeting that I had about my MS Run The US 5k and 2 miles on the trails super easy with Stella afterwards. 30 minutes of strength training/ foam rolling afterwards.
Wednesday: 1.5 warm-up; 6 x 1 mile @ 8:00-8:10 with 400R between sets (8:09; 8:08; 8:05; 8:04; 8:01; 7:59) 1.5 cool-down. 10.5 miles total & 45 minute pilates session during lunch
Thursday: 8 miles easy @ 9:58 (a bit fast) with 470' elevation gain
Friday: 8 miles easy @ 10:10 pace on the treadmill. Slept in again and did these miles after work. Varied incline from 0.5% to 3% over the miles to keep it interesting and Greys Anatomy kept me entertained!
Saturday: 7 miles easy @ 10:07 and 35 minutes strength/ foam rolling. Kept my pace super easy and fit in a bunch of strength/ stretching work before my run. Feeling strong! I've now built up to holding a regular plank for 3 minutes and 31 seconds!! I used to think holding it for a minute was REALLY HARD! Never give up when things get tough!
Sunday: Rest day! So many chores completed and foam rolling at night. Plus marathon nails are done! ; )
- Strength workout was negative-split and felt strong
- Tempo workout was negative-split!!
- Fit in 3 strength training sessions
- Sleep was a priority (slept in 3 times and ran in the afternoon)
- Elevation gain totaled over ~1,200'
How's your training going?!?