Monday, August 17, 2015
Marine Corps Marathon Training - Week 6
Lacking in general updates and slow to even post a recap this week. I'm trying to acclimate to a major shift in schedule and trying to live out of two residences (or at least sleep at one, and work at/gradually move into another). So I really do apologize if I'm not up on responses anywhere on social media and for my just lack of being with it. I promise once things settle down I'll be more with it. Right now I'm looking longingly at my bed and it's just 7 pm...
So, this week in training went really well for me. It was what I believed to be the first "hard" week of my training plan - long tempo, more 800s, and a long run over the half marathon distance. Here's what I did!
Monday: Super easy and just awesome recovery run. Beautiful sunrise. One of those mornings you're just thankful to be alive and part of the world. After I ran outside I went to the gym and did my upper body and core workout.
Tuesday: Tempo. It sprinkled a bit for maybe a minute but then it was just humid and gnarly. However, I was able to pace myself pretty well this week so I guess it didn't bother me as much as I thought.
Wednesday: Lower Body and core lift session at the gym.
Thursday: 5x800m repeats. I did a 1 mile warmup, equal recoveries for time, and a cooldown for a little over 7 miles total. It was fall-like cool out this particular morning (48 degrees when I got up!) and with that my legs seemed to want to run like the wind! When I felt like I was going slow, I was still going faster than intended! It always cracks me up the first couple of times I run in cool weather because the effort/pace thing just doesn't line up! haha So, I guess some people would say I "failed" my intervals since I ran a few too fast, but you know what... these days when I feel this awesome are a blessing to me so I'm not gonna feel bad for it!
Friday: 30 minutes on the treadmill turned into a nice little 5K (3.15 miles, actually). I felt really good! Afterward I did 30 minutes of core work.
Saturday: Long run - 14 miles. I was a little nervous in the days before this run because I haven't really ran long in a few months. But the morning of the run I woke up excited and positive and set out to have a good time. My plan this week was to slow down my run a bit because just running by a straight set heart rate was freaking me out because my pace was consistently faster than I expect. And I'm not sure that running all my long runs at a pace that would automatically give me a marathon PR if I held that is a good thing. So what my plan included starting slow - at the very bottom of my heart rate range, barely above even a recovery run. I ran at that effort for a few miles, then increased a few bpm to a more moderate/easy effort.. then the last few miles I ran at what I may normally try to hold right out of the gate. This worked really well! While my first couple of miles were slower than I'd normally run them, I didn't have any major crashes or slowdowns and I felt very strong the last few miles like I could go much farther and faster. I think I'm going to do my long runs this way more often. Maybe on the cutback weeks I'll do them the old way, but for now I feel better doing this. Could I run all of them as hard as before? Yes. Absolutely. But I don't think there's any benefit to it, really, when time on my feet - especially with a newly remodeled bone is important. And also I do 2 hard speedwork runs a week. I don't think pushing pace any more than that is healthy for me, either.
I wore my daughter's flower power Bondi Band to give me a boost!
I do want to mention that I tried 2 new gels during this run.. Yes, I like to live dangerously... lol At mile 5 I took a Lemonade Roctane. It was probably the most fake thing I've ever tasted. It was gross. At mile 10 I had a Double Expresso (and yes, they spell it like that...) Clif shot. I've never had this flavor before and I love my Espresso Love GU AND this stuff said it had a whopping 100mg of caffeine in it, so I figured I'd give it a whirl... First of all, the taste could be best described as the thick, strong, old ass coffee at the bottom of a pot at a 7-11 that's been sitting there for like 6 hours. Way bitter and strong and thick... BUT - if you can get past that taste, OMG this stuff is a kick in the pants! I felt like someone lit a fire under my ass and I kid you not I looked down at my watch and realized I was running a 7:11 pace... over a bridge near the end of a long run. LOL talk about having to put the brakes on! Just wow... even though it tastes like crap I kind of want to try it again to see if it has the same effect. :P It might be a while though because I just stocked up on a whole bunch of gels at REI... we'll see.
Sunday: Rest. But I walked 7 miles. Here's another "thing" you should know about me. When I get stressed out and pissed off I walk. I literally just like to walk... and walk and walk and walk. I got really pissy and frustrated Sunday afternoon while working on the new place and went out for a walk. I walked all over the place from Troy Hill to the North Shore, the stadiums, casino, etc. I even did Rialto, since I'll be living right by it and wanted to see what it was like on foot rather than car. I don't think I'll be running Rialto on the regular, I'll tell you that.. lol Anyway, I really didn't time/pace the walk and I did stop several times, including a run into a store for water, but according to my activity tracker I went 7 miles while I was out. haha. Don't worry, I won't add it to the weekly total, but it does amuse me what I'm capable of when I'm really not thinking about it.
Really cool squirrel that came near me on my walk. He just seemed to have an attitude and I liked that.
This week I ran 35.41 miles, so you see just barely even half a mile more than last week. I'm still happy with the slow buildup right now, because of the increase of speed training. In fact, this week that just started is another cutback week already. I'll have a shorter tempo and shorter long run, but I am adding another 800 to my interval day. Everything in moderation, right? :)