Hansons called for a 61 mile week.
Megan called for a 50 mile week.
I made it to 50! Wahooooooooooooo!
Monday- 4 easy miles. My knee felt a little weak and I was looking to shave off some miles from my week, so I only did a couple miles. (Plan called for 61, Megan called for 50.)
Tuesday- My very first strength workout! 6x1 mile @ 7:39 pace (MP minus 10 seconds) With 1 mile 1/u and c/d I got 9 miles. I thought this run would be hard but... it wasn't. Today was one of those days I felt good. I don't know if the training is working or if I just had a good day...
Splits: 7:36, 7:40, (oops!), 7:32, 7:38, 7:16 (oops!), 7:35
Splits: 7:36, 7:40, (oops!), 7:32, 7:38, 7:16 (oops!), 7:35
Wednesday- REST. Upper body at home.
Band Asst. Pull Ups- 2x6, 2x5, 2x4
Band Asst. Neutral Grip Pull Ups- 2x8, 3x6
Chest Press- 5x10x25lb
Row- 5x12x20lb
Push Ups- 5x10
Shoulder Press- 5x10x20lb
Bicep curls- 5x10x15lb
Tricep dips- 5x15
Bicycle crunches- 5x40
Stability ball sit ups- 5x15x10lb
Stability ball knee tuck- 5x15
Plank- 5x45 secounds
Glute/Hip exercises
Thursday- 8 mile tempo run (7:49). With a w/u and c/d I got 10 miles total. Guys, my paces are ALL OVER THE PACE. I can't just run a 7:49 and chill. These were my splits:
I am not getting and closer to even splits... but my average pace was right on point.
That afternoon I walked 2.5 miles with my friend Bree and her daughter Alice. It was a scorcher!
7:48, 7:56, 7:32, 7:36, 7:41, 8:07, 7:54, 7:58
I am not getting and closer to even splits... but my average pace was right on point.
That afternoon I walked 2.5 miles with my friend Bree and her daughter Alice. It was a scorcher!
Friday- 4 easy miles. Just around my hood. Nothing notable to say about this run except I was slooooooooow.
Saturday- 7 easy miles. My knee felt better than it had in awhile, but not better.
Sunday- 16 hilly miles! BOOOOYAAAAH!!!
The real feel was going to get up to 100, so I started my run around 7:00am.
I ran the first 5.6 miles around my hood. I felt pretty good. Since it was cooler, my pace hung around an 8:30. That made me feel great. During all of my training, I have felt like I am slower than normal, yet I fail to remind myself of the effect that the heat can have on my paces!
After about 45 minutes on my own, I met my brother and he finished the last 10+ miles of the run with me. These miles were HILLY. I mean, there was one hill I was running up that I was averaging a 15 minute mile. Basically, I could have walked up a lot of the hills at the same pace I ran up them. But I made myself run because I wanted to RUN 16.
And I did!!!
I also got some pretty epic chaffing...
Training Goals:
1. Rest days = complete rest! F (I lifted.)
2. Walk 1 min per mile run. C
3. Stretch after each run. A
4. Foam roll when needed. N/A
5. Glute/hip exercises 5 days per week. C
6. Stick to the prescribed paces. A
7. Practice proper hydration and fueling. Read as much as I can on the topic. B
8. Alter training if I feel potential for injury. A
The real feel was going to get up to 100, so I started my run around 7:00am.
I ran the first 5.6 miles around my hood. I felt pretty good. Since it was cooler, my pace hung around an 8:30. That made me feel great. During all of my training, I have felt like I am slower than normal, yet I fail to remind myself of the effect that the heat can have on my paces!
After about 45 minutes on my own, I met my brother and he finished the last 10+ miles of the run with me. These miles were HILLY. I mean, there was one hill I was running up that I was averaging a 15 minute mile. Basically, I could have walked up a lot of the hills at the same pace I ran up them. But I made myself run because I wanted to RUN 16.
And I did!!!
I also got some pretty epic chaffing...
It was so weird to have that "post long run feeling". I hadn't had that in so long! It felt good. I was tired and ravenous the rest of the day. Oh, I did do SUP for the first time with my brother and my friend Bree. We paddled around City Island! It took an hour and a half and it was pretty tiring!
1. Rest days = complete rest! F (I lifted.)
2. Walk 1 min per mile run. C
3. Stretch after each run. A
4. Foam roll when needed. N/A
5. Glute/hip exercises 5 days per week. C
6. Stick to the prescribed paces. A
7. Practice proper hydration and fueling. Read as much as I can on the topic. B
8. Alter training if I feel potential for injury. A
How were your workouts this week?
Such an awesome week of workouts! Way to hit your 50 miles for the week. How are you feeling after your long run on Sunday? I had a tough run on Saturday because I was 1200 feet higher than Loveland. I didn't think running at 6200 would feel tough so I was really shocked when my lungs told me otherwise! But I got it done and felt so good!
ReplyDeleteWhat a great workout to run at 6200!! That's dang high!
DeleteI felt great after Sunday EXCEPT my left heel hurt Monday morning!!! It pissed me off. It stopped hurting after like 5 min but you know what this is reminding me of right? I didn't run yesterday. Today it feels perfect.
I think I know why it hurt. The hills made me achilles talk to me twice on the run. I bet you the tight achilles is what caused the heel pain.
Not great you had heel pain BUT great it went away and you are figuring it all out! Your body is just adapting and so when you push right up to the edge it will tell you and so smart to back off a bit for a day until things calm down again. Did you have a great run today?!?
DeleteI am lifting again today just to be super cautious! But all feels good in he hood.
DeleteThat is super good news. You are going to kill it tomorrow!
DeleteI can't believe it's week 11 already! After this week do you feel anymore prepared?
ReplyDeleteHmmm... sort of? It's so weird. I go back and forth. I'm a hot mess. :)
DeleteI've shifted back to strength training while the heat cranks up. I haven't really tested my knee since my 10k in May, but I know all the strength training will help. I have to be good at that, and I can still get some cardio in with a little HIIT.
ReplyDeleteWow, all that strength training + HIIT... you are gonna be ripped. Or, more ripped than you already are. :)
DeleteYou are crushing this training! I cannot even imagine doing 50 miles in two weeks! So mind blown here!
ReplyDeleteDid you put something on your running wounds?
Thanks Ana! I am not doing 50 this week! I am thinking 40-45 if my body holds up. Nothing on the wounds... Paul took the ointment! They're scabbing up now. Sorry to be gross hehe.
DeleteThose mile repeats are tough, but you killed them! You should set your pace as a bit faster? Or no? I think I would but that doesn't mean it's a good idea. Ha.
ReplyDeleteWell I am training for a 3:25 which I think is already a bit ambitious so.... I think I am just going to stick to what Hansons says. Whenever I run faster than what Hansons says, I get a PIMA. It's my body's way of saying STOP IT, YOU ARE 34 NOW!!!! hahahaha.
Delete16 miler with hills?! DAMN! You may have been nervous before hand but you really went for it!! Your bro must bring out a little competitive side in you :)
ReplyDelete#7 - hydration - I think this is the first time you've given yourself a good grade there!
I know! Thank you for noticing my effort in earning a better grade there! :)
DeleteOkay so when my brother and I were deciding on where to run, he said let's run hills. So I mapped it out. Then when he showed up at my house I said "ya ready for hills?" and he's like "I don't care where we run." LOL.
You had a great week of training and hooray for the 16 miler! But boo for the chafing, that just looks extremely painful. As in, I'm in pain and my body isn't even the one that's chafed. Hitting 50 miles in a week is pretty awesome too, it sounds like you're definitely recovered from the PF and on your way to a strong race.
ReplyDeleteYah it is so gross I had to show a picture. :) It's scabbing up now though!
DeleteI felt very confident the PF was gone too, the yesterday morning I woke up with heel pain for the first like 5 min of walking around. I think what happened was my achilles was talking to me twice on the run due to the hills and then that affected my heel. I didn't run yesterday or today (no pain just being cautious) but hopefully I have a strong speed workout tomorrow! I am a hot mess.
Dang that plan looks hard but you are spanking it! I'm glad you modified the mileage to suit you though. 60 miles is plain scary to me.
ReplyDeleteIt is scary to me too!!!
DeleteThat is an awesome week of training!!! I can't imagine 61 miles...not at all. I'd probably do as you did with the scale down.
ReplyDeleteYeah for me these days I think 61 would take me to injury town and I don't want to be there!
DeleteThanks, I am trying!
ReplyDelete