Wednesday, September 26, 2012

Richmond Marathon Training - Week 7

Monday September 17
Pool run - 70 min (~7 mi)
I knew my legs needed a day off after the race so I headed to the pool instead of doing my normal Monday morning recovery run. There was a nice group there so the time flew by.

Tuesday September 18
Run 7.15 mi - AM
Yoga - 75 min - PM
I was banned from the track (and most definitely in no shape to be there), so I started Tuesday with a nice easy run commute. Then after work I went to a hips/low back yoga class.

Wednesday September 19
Run 9.75 mi
I couldn't make it to the evening fun run because I had a much needed sports massage scheduled, so I finally met up with the CAR morning group. I've been wanting to join them for a while, but I wanted to get in a number of doubles in before upping my morning mileage. Since I wouldn't be doubling this week, it seemed like the perfect time to jump in with them. I ran to and from the meeting point and then did eight with the group to end up with almost ten for the day.

Thursday September 20

Friday September 21
Run 8.0 mi w/4 mi tempo - 29:32 (7:38/15/22/18)
I had no idea how this workout would go since it was only a few days post-race and I also hadn't been to a tempo workout in over a month due to various scheduling issues. I was definitely still warming up during the first mile, but then I felt absolutely AMAZING during the first 1200 of mile two. You know that feeling when you feel like you're flying and it takes no effort? It was that times a million. This meant that mile two was definitely too fast. And then when that feeling didn't last, miles three and four were a lot of work. But even though it seemed like a whole lot more work, I didn't slow down all that much. So I'm proud of that and of the overall time, which is my fastest four mile tempo so far.

Saturday September 22
Run 21 mi (avg pace - 8:50)
I'm very encouraged by how this run went. The last third was hard, but twenty miles never feels easy. And I finally did a good job of progressive thirds, even holding slightly faster than I hoped at the end. Sure it was aided by a downhill, but mile 20 was my fastest of the day. I'd call that proper execution.

Sunday September 23
Run 6.5 mi
Normally I don't run on Sundays, but since I'd swapped in a pool run on Monday, I opted for some easy miles. It was a beautiful morning to be out running and was made even more enjoyable by the company. Chatty recovery miles almost always beat solo ones.

Week 7 - 52.4 mi
I can hardly believe that I've made it halfway and I'm sure that I'll be wishing for more time towards the end! This week brought the first twenty and, to me, that always marks the beginning of true marathon training. My mileage is right where I want it to be and I'm looking to keep increasing it over the next few weeks. This is new territory for me (previous high was 51), but I feel like I'm responding well.


Jessica Karazsia (@irun26at8) said...

I am still super impressed with that 20+ miler on Saturday. Way to push through it girl! I love it!

Beth said...

Ditto to Jessica's comment! You are running so well, and that avg pace is already faster than last year's marathon pace. So excited!!

Swim tomorrow?

Katie said...

I thought Monday said 70 miles and I almost had a heart attack. GOOD JOB!

Elizabeth said...

Nice week! Looking very strong! Greg was happy to get to run with you on Saturday.