This was a great week! I nailed both my quality workouts and got some good strength workouts in. There seem to be two camps of thought (generally) when it comes to lifting/strength workouts while marathon training. The first would be to lift on your hard workout days and keep the easy days easy, and the second would be that you have more time to lift on the shorter run days. I do agree that strength training after a quality run is great because you get to train on tired legs. And hopefully that would help you out in the last 10k of a marathon when your legs are fried. That said, I also have a job, so I fit it in when I can! Which is generally on my easy days, but it changes. If I can get in 3 sessions around 30 minutes each, I count that a win.
Monday was 7 miles easy at 8:53 average. I ran to the Wave Organ down on the Bay and then ran to the gym.
SS3X: 15 single leg squat with weight, 20 v-ups with med ball & 15 alt bicep curl
SS3X: 15 shoulder press, 15 plyo jumping lunges, 25 Russian twists with ball
SS3X: 15 chest press, 15 triceps press, 30 second plank
Tuesday was 2 miles warm up, 6 x 1k (kilometer) at 4:30/km pace (7:15 mile pace), 2:30 standing/walking in between, 2 miles cool down. I've never done kilometer repeats before and this was fun. I got: 4:30/4:33/4:30/4:26/4:28/4:31 – 8 miles total at 8:16 average. I don't think I will likely run a 4:26 mile in my lifetime, so running a 4:26 kilometer will have to do!
Wednesday was 6 miles easy at 8:54 average.
10 x 25 core
SS3X: 15 sumo deadlifts & 15 banded kick backs
SS3X: 15 cable row & 15 tricep dips
SS3X: 15 lat pull downs & 15 bench push ups
SS3X: 10 burpees & 15 leg press
Thursday I swam 4000 yards which was the longs I've swam in a long time. It used to take me the same amount of time to swim 3000 yards, so that was nice to see.
This was an outtake from my GoPro and I thought my running shorts tan line was pretty funny.
Friday was 6 miles easy at 8:35 average. It was really hard to hold back and stay easy, but knowing I had 20 miles the next day was good motivation. I finished with:
-100 core (toe touches 25, situps 25, supermans 25, bosu ball abs 25)
-Dumbbell Squat press 12
-Dumbbell incline press 10
-Mountain climber 20 seconds
-Weighted squats 15
-Step back lunges with a curl (6 on each leg)
-Bent over row 10
-Lying hip thrust with a weighted tricep extension (Lay down on the ground, thrust your hips in the air and hold while doing 20 tricep extensions)
– 12 push ups
-Plank hold 30 seconds
Saturday's goal for my 20 mile long run was the first 14 miles easy, and the final 6 gradually cutting down so final mile was 5k effort. Luckily I learned since the last time I did a workout like this that 5k effort at the end of a long run should not be the same pace an an ACTUAL 5k haha.
About an hour before I left I had a Thomas Light English muffin with peanut butter, banana & enjoy life chocolate chips and coffee with 2% milk and collagen.
The first 5 miles I felt like absolute garbage. Luckily, with a 20 mile run, there is plenty of time for that to turn around. Since the pace was supposed to be easy for the first 14 miles, it didn't worry me and I was able to just keep steadily plodding along.
At mile 5 I took 1/2 package of Clif Shot Bloks in Margarita flavor. My stomach didn't feel ready for them at all. However, I have learned that for me on a 20 mile run, it is really important to take fuel every earlier and more often than normal. Otherwise I get behind and end up a mess at the end.
After mile 5 I got in the zone quite nicely. I cruised up a big hill at mile 9 that is both very long and steep and was shocked that I didn't feel like my heart was going to jump out of my chest at the end. I took a Huma Plus gel at mile 10 and the other half of the Clif Bloks at mile 15.
I ran through some hilly areas for miles 1-14 and went to a flat area for the final cut down miles because Chicago is a flat course. The first 3 cut down miles (8:21/8:19/7:54) felt great and almost like I had to hold back. I am glad I did hold back because the last 3 cut down miles were very hard (7:39/7:26/7:01).
Overall I was really happy with how it went and my coach was too!
Sunday was a rest day. I always wake up pretty hungry the day after a long run. I was a little tempted to run 3 more miles to round out my week from 47 to 50 miles – but I know better than to skip my rest day 🙂
When do you prefer to strength train?
How often do you fuel on your long runs?