Weeks 3-4: #itsgoingdownatphx

It’s been a busy couple of weeks so I’ve missed some training recaps. I know how exciting these are and how much you anxiously await them :p

Week 3

Monday, 11/6–6.5 miles

Little negative split six and a halfer–9:17(wu), 8:44, 8:28, 8:15, 7:50, 9:03(cd)

Tuesday, 11/7–4 miles, Strength Training, Foam Rolling, Stretching

A friend and I ran to a local shoe store (8:50, 8:30) to hear Jeff Galloway speak. I’ve never used his walk/run method but have friends who have had success with it. It was interesting to hear his philosophy. Two miles back home (8:30, 8:35) and I called it a day.

Wednesday, 11/8–7 miles

It was one of my favorite workouts–a timed ladder (5, 4, 3, 2, 1 min w/1 min R) twice. But I didn’t have my usual pep in my step so I decided early on to just make sure my second set was faster than my first.

Thursday, 11/9Strength Training, Foam Rolling, Stretching

check! : )

Friday, 11/10–6 miles

I met up with some friends for some early morning hills. Took it easy (10:00/avg) as we were leaving to Vegas that afternoon.

Saturday, 11/11 (rest/shop), Sunday, 11/12–13.1 miles (RnR Vegas)

Rock and Roll Vegas was SO MUCH FUN!! I used it as a training run to get that marathon goal pace (mgp) down (8:00) and I was really happy with how I did. I was bummed my watch went wonky because I knew my splits would be pretty but oh well…I finished on target at a 7:59 pace πŸ˜€

Total for Week 3: 37 miles

___________________________

Week 4

Monday, 11/13–Rest Day

We drove home from Vegas and I made sure to roll, roll, roll that night.

Tuesday, 11/14–4 miles

These were slooooow (9:39 but felt much slower). Positive split the entire run, lol!

Wednesday, 11/15–5 miles

Oh man, this was rough. I had mile repeats that were supposed to be at around 7:15 but that was NOT happening. I managed to pull off a 7:22, 7:19, 7:26 and I felt pretty darn happy about it.

Thursday, 11/16–Strength Training, Foam Rolling, Stretching

So on these cross/strength training days, I haven’t been making it to the gym to get on the bike or elliptical, but I’ve been doing some videos at home that focus on body weight strength training. I’ve actually been doing them so I’m happy with my efforts on these Tuesday and Thursday cross/strength training days.

Friday, 11/17–3 miles

Easy, peasy run around the ‘hood (9:17/avg).

Saturday, 11/18–13.1 miles (Gilbert Half Marathon)

I used this race as another training run as I continue to get that mgp (8:00) to feel like home. My goal was to be between 1:45-1:50 and I finished in 1:46 so super yay! My coach had me run the first 3 at long run pace, and then the remaining 10 miles with a one minute surge at the beginning of each mile. The surges became less fast as the race went on, LOL, but I was happy with the way I ran. I tried my best to keep it as close to mgp as possible–there were a few miles where we had some headwind (and heat!) but again, I was pleased with my efforts and with the fact I ran comfortably and finished feeling fine.

I heart running.

Total for Week 4: 25 miles

_____________________________

Now I’m all caught up!! So far, I’m feeling pretty good and trying my best to be diligent on staying healthy and injury free so that has meant eating better (I have!), rolling and stretching (check!), and working that core (workin’ it!).

–Do you use races as training runs?Β 

–What are your favorite core exercise?Β 

 

Advertisements

14 responses

  1. I’ve never tried a ladder before. Sounds like it’s worth a shot! About those mile repeat times, I think you did a great job of keeping the goal as close as possible. Not every day can be a great day.

    • I love the ladder workout! So it’s
      5 minutes @ 1/2 marathon pace effort
      30 second RI
      4 minutes @ 10k pace effort
      30 second RI
      3 minutes @ 5k pace effort
      30 second RI
      2 minutes @ mile pace effort
      30 second RI
      1 minute @ sprint effort
      1 minute Recovery Interval
      Reverse Directions on Track and do again!

      Try it and let me know how it goes! πŸ˜€

  2. I agree that you should have Gallowalked to and from that run haha. But it sounds like a great week of training and I LOVE ladder workouts! I do mine on the track, so it’s lap based, but so much fun and a good way to practice different paces.

  3. You’re doing awesome! Consistency is key! Keep up the great work! I’ve never used a race as a training run but I love the idea of it. I just don’t do that many races so when I do a race it’s typically to see where I’m at fitness wise.

    • Totally! I’m lucky in that I’m able to represent a lot of local races I love so the races I use as training runs aren’t ones I pay for. I think if I paid for a race, I’d be more inclined to race it, lol!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s