It is still weird for me to say, "I am training for a marathon." I haven't run a marathon in several years! Very surreal. Running 26.2 miles seems very daunting to me right now, as I suppose it should during week one!
The first week of the Hanson plan begins on a Wednesday, so on Monday and Tuesday I focused on lifting. The first day of the plan starts with a rest day, so I only ran four days this week! But that's what the plan calls for, so that's what I did.
Hanson is very specific about what pace each workout should be. Each pace is based off your marathon goal time. All of the runs this week were to be easy, which according to my goal time (3:25) is 8:51-9:51.
On to the workouts!
Monday- Lifting- chest.
Chest Press- 6x12x25lb
Bicycles- 5x40
Donkey Kicks- 5x20
Push Ups- 6x15
Hydrants- 5x20
Shoulder Press- 6x10x20lb
Kick Backs- 5x20
Sit ups on stability ball- 5x15x15lb
Boy was it tough doing 15 push ups at a time! My shoulders were so tired after those that I had to take huge rest breaks between my shoulder presses!
Tuesday- Lifting- back.
Band asst. pull ups- 5x6
Donkey kicks- 5x20
Row- 5x10x25lb
Kick backs- 5x20
Bicycles- 5x40
Band asst. wide grip pull ups- 2x8, 3x6
Hydrants- 5x20
Stability ball pull ins- 5x15
Bicep curls- 5x10x15lb
Wednesday- Rest! Can you believe that the plan starts on a Wednesday and the first thing that happens is a rest day? I did a light chest workout in the morning. I promise every other rest day in the plan I will NOT be lifting. I will adhere to the prescribed rest day.
Chest Press- 5x15x20lb
Push Ups- 5x12
Shoulder Press- 5x12x15lb
Tricep Dips- 5x15
Bicycles- 5x40
Sit ups on stability ball- 5x15x15lb
Donkey kicks- 5x20
Hydrants- 5x20
Kick backs- 5x20
Thursday- My first official Hanson run! The workout called for an easy 6 miles.
You would think that after not running for three days that I would be very excited to run. You would think I'd have a spring in my step. You would think that because I had put on a brand new pair of running shoes I would feel extremely light on my feet.
Yes, you would think all that, but that is not what happened. I felt tired and pokey. I did not feel like running! It wasn't hard to keep my pace slow but it felt like I was running foreeeeeever. It was very foggy so my Garmin was going in and out. Luckily, I know my 'hood like the back of my hand so I knew what six miles would be. My average pace was anywhere between an 8:25-8:50. It was mostly on the higher end, I promise.
Damn. It just wasn't my morning!
You would think that after not running for three days that I would be very excited to run. You would think I'd have a spring in my step. You would think that because I had put on a brand new pair of running shoes I would feel extremely light on my feet.
Yes, you would think all that, but that is not what happened. I felt tired and pokey. I did not feel like running! It wasn't hard to keep my pace slow but it felt like I was running foreeeeeever. It was very foggy so my Garmin was going in and out. Luckily, I know my 'hood like the back of my hand so I knew what six miles would be. My average pace was anywhere between an 8:25-8:50. It was mostly on the higher end, I promise.
Damn. It just wasn't my morning!
Friday- Another easy 6 miles. My Garmin decided to work! I had an absolutely hellish night. I was up from 1-3 with horrible lower back pain and a combination of constipation/diarrhea. Yes, I am a special little snowflake in that I can have both of those symptoms at the same time. I was a zombie but I did my run. And aren't yo,u proud of me, I was only 1 second off pace!
Saturday- Easy 6. Very uneventful. I'll take it! I also did a super short back workout.
Chair Asst. Pull Ups- 5x20
Row- 4x10x20lb
Band Asst. Neutral Grip Pull Ups- 53 total in various sets.
**Note: I don't normally do so many pull ups! I just wanted to something quick and LIGHT.
Chair Asst. Pull Ups- 5x20
Row- 4x10x20lb
Band Asst. Neutral Grip Pull Ups- 53 total in various sets.
**Note: I don't normally do so many pull ups! I just wanted to something quick and LIGHT.
Sunday- 8 miles with my brother! We ran up and down a mountain. The terrain was trail and road. The fastest mile was 7:55, slowest was 12:30. I felt great during the entire run. After the 8 miles, I felt like I could run 8 more! But of course I didn't!
Obviously there was nothing too crazy on the schedule for this week but even those six milers are time consuming. 6 slow miles, + 6 minutes of walking, 15 minutes of stretching, and 15 (ish) minutes of hip/glute stuff. That's an hour and a half of "training" for a day that only includes 6 miles! This is really going to rock my world! Now ya all see why I was dead set on lining up my training so that most of it could be done during the summer when I have off work!
Oh, I thought that at the end of each training recap I will give you a grade on each of my goals. The goals listed are my goals besides the obvious one of completing each workout.
Training Goals:
1. Rest days = complete rest! B (But in my defense, the very first workout was a rest day and I didn't do anything lower body.)
2. Walk 1 min per mile run. A
3. Stretch after each run. A
4. Foam roll when needed. N/A
5. Glute/hip exercises 5 days per week. A
6. Stick to the prescribed paces. B (One run was a little too fast.)
7. Practice proper hydration and fueling. Read as much as I can on the topic. F (I didn't do any of this yet.)
8. Alter training if I feel potential for injury. N/A
Even though this week was time consuming, I feel no worse for wear. I know it's only the first week, so of course I should feel fine. And I do. Bring on WEEK 2! I am ready for you!
Obviously there was nothing too crazy on the schedule for this week but even those six milers are time consuming. 6 slow miles, + 6 minutes of walking, 15 minutes of stretching, and 15 (ish) minutes of hip/glute stuff. That's an hour and a half of "training" for a day that only includes 6 miles! This is really going to rock my world! Now ya all see why I was dead set on lining up my training so that most of it could be done during the summer when I have off work!
Oh, I thought that at the end of each training recap I will give you a grade on each of my goals. The goals listed are my goals besides the obvious one of completing each workout.
Training Goals:
1. Rest days = complete rest! B (But in my defense, the very first workout was a rest day and I didn't do anything lower body.)
2. Walk 1 min per mile run. A
3. Stretch after each run. A
4. Foam roll when needed. N/A
5. Glute/hip exercises 5 days per week. A
6. Stick to the prescribed paces. B (One run was a little too fast.)
7. Practice proper hydration and fueling. Read as much as I can on the topic. F (I didn't do any of this yet.)
8. Alter training if I feel potential for injury. N/A
Even though this week was time consuming, I feel no worse for wear. I know it's only the first week, so of course I should feel fine. And I do. Bring on WEEK 2! I am ready for you!
How were your workouts this week?
Yay for finishing week 1! Sometimes I have a hard time running after a few days off. Or even after strength training. I think one rest day is my sweet spot in order to have a good run the next day. Nice job sticking to your goals this week!
ReplyDeleteThank you Lisa! I need to get on the fueling/hydration thing though!
DeleteWEEK ONE! In the books!
ReplyDeleteHow awesome that the first week you felt like you could have run a 16 mile long run instead of an 8 mile long run. I think that's a sign that you're going to kick ass this training cycle! You're feeling healthy and strong!
I think running an easy pace and being with my brother really helped! It's crazy how 8 miles alone seems daunting (to me anyway) but 8 miles with a buddy sounds fun!.
DeleteHow strange that the plan starts on a Wednesday and the first day calls for rest! I guess it has to do with the long runs and beginning with the last week and taper in mind, I hate when easy runs feel blah!
ReplyDeleteBy the way, OMG IT'S REALLY HAPPENING! Week one means you're really training for a marathon now!
LOL I feel like a "real" runner. :) People are always asking me if I'm training for a marathon and I always say no. I bet now that I am training for one they won't ask me anymore. :)
DeleteI know, I never run in the 9s! If I am really tired and recovering I do high 8s. Now obviously the Sunday run was slower because it being on trail and running up a freaking mountain!
ReplyDeleteAs far as mentally, I am FINE with running the easy days slow. This week it was easy to go slow. I trust Hansons and I'm assuming that as training progresses and I am doing higher mileage and more speed/tempo stuff that I will be so tired that running the high 8s and 9s will be just fine for me. But we will see! You never know!!! Today I had speed work and my w/u, c/d, and recoveries were all in the 9s! But my intervals were really speedy. :)
I am not sure much about the Galloway philosophy so I don't really know what to say about why he wants you to slow down. But I do understand why Hanson wants me to!
Great week! Nice job on the 8 miler up a mountain!
ReplyDeleteThank you! It was my first hill in a long time. Shameful. :)
DeleteHa ha you are such a teacher, giving yourself grades!! I actually didn't know you haven't done a marathon in that long. This is even more exciting!!! I'm so looking forward to hearing about your training each week.
ReplyDeleteWell I figure I need to face the music every week so I can be accountable! Yah last marathon was Boston 2014 which I ran 2.5 months after knee surgery, so there wasn't even a whole lot of "training" going on. More like walk/runs.
DeleteGreat job, Megan! I am excited for you and I know you are going to do awesome this marathon!
ReplyDeleteThank you, Susan!
DeleteI have heard sticking to their paces is a hard thing to do. I have also been told how much it works!! I do think its weird they start with a rest day...why not just start a different day with a workout?
ReplyDeleteThat is what I have read as well! I really want to be good about the pace thing. It will definitely help to have to report back to you guys. If I am not sticking to the paces, I will be forced to call myself out on it. And if I get so delusional that I don't call myself out, hopefully one of my readers will! :)
DeleteI thought you ran Boston not too many years ago???
ReplyDelete2014!
DeleteI guess I think several means a lot more! That is only 2 years! :)
DeleteYea, even shorter runs can seem time consuming when you take the time to do the cool down and stretching properly. Things I neglect to do so i'm sure i'll be seeing another injury in my future!
ReplyDeleteHey even with doing all the proper stuff, I KNOW I'll get injured again!
DeleteProud of you for sticking to your paces this week! Trust me when I say that you are going to thank your lucky stars for those easy paced runs when the bad boys kick in. GREAT first week, and I LOVED reading this so much :) I am such a Hanson's groupie! And a Meg groupie! So these posts are like my dream come true!
ReplyDeleteI am sure I will be thankful! I was thankful today when I did speed work and I can't wait for rest tomorrow! I can sleep in!!! :) I am glad you like these posts because you know I loved reading yours!
DeleteOk...Seriously...5x20 pullups for something LIGHT!? You are insane! I can do 3x1 pull-ups sometimes. Maybe I can. Not sure, actually. You are a total beast though! Congrats on your first week of Hanson's Marathon training. I might be joining you on the Hanson's train in a few weeks. ;-)
ReplyDeleteThey are ASSISTED when I do 20!!! I do not do 20 unassisted pull ups! Maybe in my dream world. :)
Deleteooh! All aboard!!
When was the last time you did a Marathon? I’m sorry, I could stalk it out, but it would make me feel less creepy if I just ask.
ReplyDeleteIt looks like you did great on your first week of training, even with being sick! That’s fantastic!
And that sounds like a crazy amount of push ups! way to rock this training!
2014 Boston :) 2.5 months after knee surgery lol. Before that was 2012 which was my PR.
DeleteOh good, it's not just me who thought the "easy" workouts dragged on! I know an "easy" run is a blessing... but I'm missing out on feeling like I've accomplished anything and having to wake up early is not a plus. However, I'm sticking to it, and great things will happen :) Right??
ReplyDeleteThey will! Yes, I feel sluggish on the easy runs. I didn't even know how I'd be able to do 400s today when thinking about my easy runs but I did them! REST TOMORROW!
DeleteWow, after a couple years you are finally back at it! Do you usually enter a training cycle fairly excited or does it take time for the momentum to build. I definitely go through stages when training for various events.
ReplyDeleteWell I never really followed such a specific training plan before when training for marathons. I would just do "whatever" during the week and follow the long run sked on the weekend. Honestly I was always running long on the weekend and often would run 15-20 miles for "fun"! Right now I am excited and nervous.
Delete