Hanson's Marathon Method Week 9 Run Down

Week 9 is complete and I'm starting to get back into my groove (despite a pretty tough long run this week)! I can't believe that the Rock 'n Roll Las Vegas Strip At Night will be here in less than 63 days! This week was really challenging because I tried to fit in my Monday Mileage (was on the schedule to do 8 miles) throughout the week since I could only fit in 2.10 miles before we left Yellowstone and were stuck in the car for 10 hours. It was also really difficult because the wildfires made for harsh air conditions and not the best for running outside (so I did most of my runs on the treadmill). I was able to make it outside for my Track Tuesday speedwork and for a few nighttime runs near my neighborhood (which is farther away from the haze and smokiness that surrounds Steamboat currently). The good news is that the haze has gone down and I can run outside again! My cold is slowly improving (finally gave in and got some Mucinex-D, which dries me out like no other), so that's another plus!


Monday: Scheduled to do 8 easy miles; Actual: did 2.10 miles around the campground in Yellowstone & fit in 3 miles Tuesday evening & fit in another 2.90 miles Thursday evening


Tuesday: 1.5 warm-up; 6 x 800 @ 3:40 (with 400R); 1.5 cool-down. 7.5 miles total. Splits were: 3:35, 3:35, 3:39, 3:38, 3:40, 3:38 I was SO happy with this work-out considering I did it a few weeks prior and it didn't go as well. It's the little things : )


Wednesday: 7 miles easy on the treadmill @ 10:10 & 20 minutes of strength training


Thursday: 1.5 warm-up; 8 miles @ MGP 8:46; 1.5 cool-down. 11 miles total. Actual pace was: 8:41. Had to do this one on the treadmill due to the poor air quality.


Friday: 8 miles easy on the treadmill @ 10:20 & Power Barre Class


Saturday: Rest Day. I volunteered at the Run Rabbit Run 100 miler and had to work a shift from 4am-10am (meaning I had to get-up at 3am and was so tired, so I decided to push my long run to Sunday instead). I was seriously so exhausted I slept for almost 12 hours on Sunday to make-up for it!

Sunday: 15 miles at 9:29. Actual: 15 miles @ 9:45. This run was pretty terrible. I was super dehydrated and it was hotter out than I was expecting. I think I was so off from my strange hours on Saturday and dried-out from the mucinex that I just couldn't push myself. I had to stop a few times and finally finished my run with the last 3 miles on the treadmill to try and cool myself down (didn't really work too well). Oh well, next time is another opportunity!

Sunshine Goods:

  • Hit my track paces perfectly and still felt like I had a lot more gas in the tank!
  • Fit in one strength training session & one barre class
  • Did 3 Epsom Salt Baths to recover
  • Nutrition was really good
  • Sleep was better than previous weeks
  • Tempo run felt hard, but I powered through
  • Foam rolled 3 times last week= SUPER WIN!

Gloomy Goods:

  • Long run sucked. just totally sucked.
  • Oh the chafing. so.much.chafing.
  • Headcolds & mucinex= no fun.
  • Unpacking after a fun-filled weekend, no fun either