November is flying by & peak week is DONE for the CIM marathon training cycle. Thanksgiving is just around the corner too. I am going to my parents’ house for the long weekend. That will be my last week of taper, so it will be nice to enjoy some slow paced, easier runs around the town where I grew up.
Here is what the week’s workouts looked like. This will be my last week of weight training 3 days a week. I have noticed my strength going down as the mileage goes up. For me it is important to remember that it is part of the process and not be hard on myself about it.
- Monday: 4 miles Yasso 800s on the treadmill @ 7.49 avg, physical therapy exercises and shoulders/chest.
- Tuesday: 35 mins step mill, 3x through body weight legs
- Wednesday: 10 miles tempo @ 7.30 avg & physical therapy exercises
- Thursday: 6 miles EZ @ 8.48 average. I did this in the city since I was staying with my boyfriend. It was great to enjoy the cold morning weather and slow pace. My legs were really feeling tired after Wednesday’s tempo.
- Friday: 20 mins step mill, back & abs and biceps and triceps.
- Saturday: 20 miles @ 7.58 avg. I really practiced my race day fuel on this run. I started off with some Jelly Belly Sport Beans & a banana with my pre workout & Beet Elite. The Jelly Belly Sport Beans are so so tasty. That said, I would never race with them. They aren’t easy enough for me to eat quickly. After that I had a Gu at mile 5, Black Cherry Go Chomps at mile 10, and a final Gu at mile 15.
This was my view from the turn around point at mile 10.
When I finished my run, I had BCAAS with peanut butter and a banana waiting for me in my car. I drove home and had my normal “breakfast” after that. I felt much better about this run over all than my last 20 miler. No blood sugar crash at the end.
- Sunday: rest
Monday afternoon, I had a chiropractor appointment. The back pack I have been wearing for my long runs definitely makes my neck and shoulders tired. Wednesday afternoon, I had an active release therapy appointment. I was having some tingling in my feet which I have learned means my sciatic nerve is either caught on my IT band or rubbing on something. It was causing some fatigue in my IT bands and knees. I wanted to have the appointment proactively, before something started actually hurting. I was glad I did.
I have kept my nutrition about the same. I continually try to work on eating whole foods. I really think the more micronutrients you can give yourself from food, the better off your recovery is going to be. So for example, Friday’s nutrition before my long run on Saturday looked like this:
- Breakfast: 6 egg whites with spinach, sprouted wheat toast with peanut butter & banana, coffee
- Snack: Siggi’s yogurt
- Lunch: big Asian Chicken Salad with the dressing on the side
- Snack: Siggi’s yogurt and some baby carrots with hummus
- Dinner: Salmon with kale and roasted potatoes, glass of wine (or two!)
- Dessert: 2 squares dark chocolate and water with a Nuun tablet
I also trying to eat more intuitively. If I am feeling hungry or like I have low blood sugar, I am trying to listen to those hunger cues and stay on top of them.
I hope everyone has an amazing week!