This was an awesome, but exhausting week. I am starting to get excited about Boston and simultaneously wondering how I will ever feel not tired again. But I know that taper will do its magic.
3/12 Monday: 8 miles easy in the morning at 9:07 average. This was a really nice run on my usual hilly route. The sunrise was beautiful and made me think of that saying, “Red sky at night, sailor’s delight. Red sky in the morning, sailor’s warning.” Also known as, “Red sky in the morning, the rest of Jennifer’s runs this week will be pouring.” Or something like that…
I came home and did:
- 3 rounds core: 20 lying leg raises, 30 second plank, 20 Russian twists, 20 mountain climbers
- Circuit 1 (3X): 10 Hot salsa each leg, 15 single leg squat, 15 banded lateral steps
- Circuit 2 (3X): 15 push ups, 15 walking lunges, 15 tea kettles each leg
- Circuit 3 (3X): 15 bent over DB fly, 10 alt dumb bell curls, 15 tricep kick backs
I had a Shockwave therapy appointment on my lunch break. I had the doctor work on the sesamoid bone in my foot that gets irritated, and the knots on my calves & shins.
In the evening I did 3 miles easy at 8:30 average
3/13 Tuesday: 2 miles warm up at 9:12 average , 2 x 20 min – 1st @ 7:15 – 7:20 pace, 2nd @ 7:00-7:05 pace, 3 mins standing walking in between. 5.66 miles at 7:04 average. 2.11 mile cool down 8:45 average. In actuality, I ran the first set of 20 mins at 7:02 average and the 2nd set at 7:06 average. While those paces weren’t quite right, and I had to stop a lot for stop lights, puddles and traffic – I was still really happy with those paces. The weather was nuts (see above poem from Monday) and the wind wasn’t great either. Although I was secretly relieved every time I had to stop, I still count this as a huge win in my book.
3/14 Wednesday: 8 recovery miles at 9:28 average. I had a great leg workout planned and left the gym after trying it for about 10 mins. Was NOT feeling it. Every muscle in my body felt sore, and I was starving and exhausted. It was the right decision.
3/15 Thursday: 3000 yard swim, 1:02:07. This was much needed. I have mentioned before that I feel like swimming flushes the junky-sore feeling out of my legs and it helped me fully recover from Tuesday. I seem to be getting slower at swimming every week further I get into marathon training haha! I’m ok with it.
3/16 Friday: 7.17 miles easy at 9:13 average. I finished with some strength:
- 3 rounds: 20 Russian twists w/ 10lb med ball, 20 lying leg lifts, 30 second plank
- 3 rounds: 15 Romanian split squats each leg, 20 v ups, 12 hammer curls
- SS3X: 15 lat pull downs & 15 cable rows
- SS3X: 15 tricep push downs & 10 push ups
- 25 cable rope crunch
There was a double rainbow outside the gym too!
I had to go to Napa for work and stopped at Dean & Deluca’s for lunch. If you ever have the opportunity to go to Dean & Deluca – you must. It is a gourmet grocery store on steroids. The deli food is phenomenal.
I treated myself to a piece of grilled salmon, a huge kale salad, a little bit of pesto pasta salad and two macaroons. I was only going to have one, but deli guy threw an extra one in for free, and who am I to reject his kindness?
After I finished eating I walked around and drooled over the candy bar…
And the truffles. So pretty and tasty looking.
My view while eating was part of Hall winery which has this cool bunny sculpture that is there year round – but he was a little extra festive for Easter.
3/17 Saturday: 22 mile long run – the goal was 6 easy, 7 at MP, 1 easy, 5 miles at MP, 3 easy. The run started off with ANOTHER double rainbow! I ran the first 5 easy with a teammate, Megan.
I met Cat for 1 easy mile and the first 3 miles of marathon pace work. My route went through Golden Gate Park, down the Great Highway, and looped Lake Merced. It is HILLY – about 1600 feet of elevation gain. So I stopped focusing on marathon pace and focused instead on marathon EFFORT. After talking with my coach, she confirmed this was the right move.
After 7 marathon effort miles, I did 1 easy mile and 5 more marathon effort miles. I’m pretty happy with those miles. I finished with 3 easy miles that were completely uphill and felt like a death march. I got a bit lost on the way going through Golden Gate park and that stressed me out quite a bit.
The weather started off really raining, then dried out, then rained a bit more, and ended at a temperature I was WAY overdressed for – good heat training, I decided.
About 2.5 hours before I started I had coffee with 2% milk & vital proteins, oatmeal w/ 1/2 scoop protein powder, berries, banana and peanut butter. Then after 30 mins before I started I had a Gu Stropwafel. On the run, I took 1/2 package of Gu Chews at mile 5, the other half at mile 11, and Huma Plus Chia gel at mile 17. I drank a 22 oz water bottle mixed with a Gu Electrolyte tab. I refilled it at mile 15 from a water fountain & finished it again before the run was over.
When I finished, I got back to my car with my stomach growling. I realized I had a 40 minute drive home and had forgotten my Picky Bar. I was pretty sad about that until I saw a pretzel stand that had just opened and had steaming hot pretzels for sale. Not even a question that I was getting one. So maybe it is not the cleanest post run nutrition – but it was hot, salty and carby and I felt about 1000x better after eating it and drinking a huge bottle of water.
Later that day, John and I went to a local pub for some St. Patty’s corned beef & cabbage.
3/18 Sunday I a shakeout – 2.1 miles easy at 9:56 average