I’m getting really excited for the year ahead and working toward my goals. I see some people saying that they’ve “started” training for Boston or for their spring races. For me, I don’t know if I really “start” and “stop.” I think of the slower seasons and recovery periods are just as important for training as are the hard workouts and long runs. I consider each just as much a part of my training as the other. In the times I’m not running as much, I work hard in the gym with weights, and I try to build up as much lean muscle mass as I can before marathon training gets really high volume.
12/11 Monday – 7 miles easy at 9:01 average
- 3 rounds: 25 v-ups, 15 lat raise, 15 shoulder press, 15 bent over reverse flies
- SS3X: 15 lat pull downs & 20 ab bicycles
- SS3X: 15 cable rows & 20 pike push ups
- 3 rounds: 7 each wide, regular, narrow bicep curls
- 3 rounds: 15 tricep kickbacks, 15 skullcrushers, 15 tricep dips
12/12 Tuesday – 2 mile warm up, 5 x 1 mile with 2:30 walking/light job, 2 miles cool down. The miles should be faster than 10k effort so gauge appropriately. You should be feeling like you might be able to run 1 more when you finish, but not much more than that. (7:00/6:58/6:52/6:59/6:38). Total of 9 miles at 8:01 average. This workout was a bit humbling because the last time I did mile repeats, a 6:30 pace for all I did was EASY. But this is a great starting place and I didn’t overthink it too much.
12/13 Wednesday – 6 recovery miles at 9:24 average. My body was toast from the day before.
- SS3X: Leg extensions 10-12 reps & 12 curtsey lunges
- SS3X: 10-12 hamstring curls 12-15 & 10 burpees
- SS3X: 15 squats & 20 banded lateral steps
- SS3X: 15 straight legged deadlifts & 10/10 plyo jumping lunges
- 5 x 25 core
12/14 Thursday – 4500 yards in 1:29:05 (1:58 min/100 yard).
12/15 Friday – 6 miles easy at 9:27. By the time Friday rolled around, I was feeling sore everywhere. I took the easy miles very easy so that I could have a good long run the next day.
- 3 rounds: 15 lat raises, 15 reverse lat raises, 15 hammer curls
- SS3X: 10 plyo jumping lunges & 15 landmine press each side
- 3 rounds: 15 bent over rows, 10 single leg squats, 10 chest press
- 3 rounds: 10 squat to shoulder press, 20 v-ups, 15 tricep kick backs
- Finish with: max push ups & sit ups in 1 minute (I got 35 push ups & 43 sit ups)
12/16 Saturday – 15 mile long run, final 5 miles gradually cutting down to finish final half mile as hard as you can. Overall pace was 8:59. The final 5 miles were: 8:31/8:30/8:19/8:14/7:38.
There were a lot of things going on with this run. First I woke up with a stomachache and had to take Pepto. As soon as I left I realized that despite the 20 mph winds, I had completely overdressed and was HOT by mile 2. I started getting a weird chafing spot on my outer arm (WTF how does that even happen). In the last 5 miles as I turned into and away from the wind, my perceived effort level changed quite a bit and that didn’t make for very pretty and even cut downs.
I tell you all that not to complain, but just so you know that not every one of my runs is perfect. I do have a positive mind set and I know that training in the wind like that will help me for race day. But sometimes its just a tough day. I’m still grateful to be out there doing it though.
Sunday was a rest day! As always, I love my rest days. And I got this box of goodness in the mail this week! This is my third pair of Vaporfly 4% shoes. Review here.
I had breakfast for dinner one night this week and made protein pancakes. They are one of my favorite things to make. While I love them, don’t make them expecting them to taste like Bisquick.
- 3/4 cup egg whites
- 3/4 cup oats
- 1 packet Stevia, Truvia, ect
- I do a few big shakes on cinnamon
- Put all this in a blender or food processor and mix until the oats are well mixed in
- Put in a frying pan or on a griddle, wait until a few small bubbles start to appear (you may want to flip sooner than a regular pancake). At this time you could also plop blueberries, bananas or chocolate chips in them.
- Top with peanut butter, syrup, bananas, chocolate chips – whatever you can think of!
Super simple, plain ingredients. Delicious. Love them!
Feelings on running in the wind?
Chocolate chips or fruit in your pancakes?
Do you do distinct training cycles?