Hanson's Marathon Method- Week 11 Rundown

61 miles this past week! Weeee! I felt amazing this week and didn't have the best Tempo Run, but nailed every other run, so I was pretty excited. My long run felt amazing (I finished and honestly felt like another 10 miles would have been easy) and my strength work-out was hard, but I powered through it. My nutrition was really great this week and I took recovery as a priority. I can't believe that we are less than 50 days out from the Rock 'n Roll LV Strip at Night! I'm super excited to be running back in Vegas at night and can't wait to see all those lights. I'm going to be traveling back to Maine for a few days this coming weekend, so it will be another week of mixing up when my runs will be, but no "long" runs are on the docket (strength & tempo runs will be the longest at 11 & 12 miles). I switched up when I did my strength & tempo runs this past week, since I wanted a weekend off (we were planning to go backpacking, but the weather looked rainy all weekend so I just ended up doing a 7 mile run on Saturday & my long run on Friday which worked out for the best).


Monday: Strength Session. 6 x 1 mile repeats at 10 seconds faster than Marathon pace with 400m recovery and 2 mile warm-up and 1.5 mile cool-down (actual: pace was: 8:34 for each split)


Tuesday: 8 mile recovery @ 10:16


Wednesday: 1.5 mile warm-up; 8 tempo miles @ GMP 8:46 (actual: 8:56); 1.5 mile cool-down. It was SO cold outside this morning (real feel in the 20's), so I think this and not extra fuel the day before really took a toll on my paces. I was a bit bummed that I couldn't get my legs to turnover like they did the week before, but that propelled me to be faster on my long run! Also did a 60 minute barre class at lunch; epsom salt bath to recover at night


Thursday: 8 miles recovery @ 10:20


Friday: 16 miles long-run @ 9:29 (actual: 9:25 min/mi). This run felt amazing & I wasn't as sore as I expected.


Saturday: 7 miles recovery @ 9:48. This was on the trails and I was a bit too fast! The weather was cooler and rainy, perfect running temps! 20 minutes of strength followed by 20 minutes of recovery yoga & epsom salt bath


Sunday: Rest Day