Monday was an easy 4 miles at 9:21 average. I lifted legs & upper body afterwards since I knew I probably wouldn’t lift much later in the week with the holiday.
I don’t generally do any strength work the week before a marathon because I don’t want any muscle soreness. I also don’t usually do a whole lot of lifting the week after because I’m so sore. With two marathons in a 4 week period that was 4 weeks off of lifting. Doing legs on Monday made for some brutal soreness!
Tuesday was a 2500 meter swim. I didn’t know for sure what the rest of the week in workouts would hold, so I wanted to make sure to get a swimming day in. Plus it is a great resistance workout. I have noticed such a huge difference in recovery when I get one day of swimming in a week.
Wednesday was 50 minutes, 8 minutes warm up with 10 sets of 90 second pick ups. The first 5 sets were supposed to be zone 3, and the second 5 sets were supposed to be zone 4. I went out too hot on the first 5 and ended up feeling like crap for the second 5. Because of this, all 10 pick ups ended up being about the same pace. It ended up being 6 miles at 8:36 average including warm up and cool down. The reverse taper from a marathon is tougher than the taper in some ways. You feel so out of shape!
Thanksgiving morning was another tough workout. And it was 35 degrees out! So cold.
.5 mile @ 6:26 pace
.25 mile @ 6:10 pace
Recover .25 mile @ 8:51 pace
I couldn’t quite hit those paces, but I did the best I could to get as close as possible. I ended up being closer to 6:40-45 on the half miles and 6:25-30 on the quarter mile.
Friday I was ready for some recovery miles. 5 easy and 8:46 average. I meant to do some core work after, but came home to family members in the house and breakfast being made and I got distracted. I could have done it later, but didn’t feel like it at all and that’s ok!
Saturday was 6 miles in the pouring rain! 1 mile warm up, .75 mile at 8:51 pace, .5 mile at 7:52, .25 mile at 7:06, .25 mile at 6:26 pace. Then .5 mile recovery and the same sequence, but reversed. This time I hit every pace! My dad is the best and let me use his waterproof jacket to run in so I’d stay warm.
A wonderful thing about staying with my mom & dad is that they are so supportive of any working out I want to do. My mom always makes sure to get guest passes for the gym, and I could swim, lift, etc. I really enjoyed running outside, which I don’t always get to do during the week if it is really dark out.
Saturday morning after I ran, we did a tour of the brewery, which was so much fun. We had to get pretzels and beer of course! Beer is actually a pretty good post run recovery drink. Although alcohol is dehydrating, which is not ideal, beer has a small amount of protein and a third of the calories coming from carbohydrates. It also has ethanol (like red wine), which lowers LDL (bad) cholesterol, and increased HDL (good) cholesterol.