Today is the 16th anniversary of the 9/11 attacks. My thoughts are with all those affected by the tragic events of that day.
This was my biggest mileage week in a long time. I am so excited about how much fun I am having and, of course – that I am hitting my paces nicely.
Monday was 8 miles easy at 9:11 average. Then hit the gym:
- 3 rounds: 10 plank row to burpee, 15 tricep kickbacks, 10/10 seated pistols
- 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
Tuesday was: 2 miles warm up, 12 x 1k (goal 4:50) with 2 mins slow recovery jog in between, cool down. Actual: 4:47/4:44/4:46/4:45/4:40/4:37/4:41/4:43/4:44/4:42/4:46/4:12. 13 miles total at 8:11 average.
This was a great workout to show exactly why you need to pace yourself. I started of wanting to do these much faster than 4:50 (hello, ego). My coach had said I could go a bit quicker on the last 4-5, and I am so glad I followed the instructions haha!
It was very muggy this day and had I gone out faster, I would have have been fried by the last few.
Wednesday was 7 recovery miles at 8:56 average.
- 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 bench jumps
- 5 x 25 core
Thursday morning was a 3000 yard swim 2:03/100 yard pace.
Then in afternoon I had an easy 3 miles. I ended up doing them a bit fast at 8:08 average. I had been in the car all day and it felt SO good to run!
Friday was 7 miles easy at 9:00 average.
- 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: 15 squat to shoulder press, 25 v-ups, 105 tricep kick backs
- Max push ups & sit ups in 1 minute (I got 37 push ups & 43 sit ups).
Saturday was the biggest workout I’ve done in a long time. It was a super important one as well. The workout was: 22 mile long run, 10 miles easy, 10 miles at goal marathon pace, 2 miles easy. Goal marathon pace is around 7:50-7:55.
The first 10 miles felt like a bit of a slog. I didn’t get much sleep the night before and had been on my feet most of the night. When my alarm went of at 5:00am, I was struggling.
But after the first 10, when it was time to hit marathon pace, I felt amazing. The miles clicked by very quickly and I was actually holding back. I let fly on my last mile and got a 7:20 and it felt great.
I think practicing fueling on the long run is one of the most important things for me. I often wake up and don’t feel very hungry, and then while I am running I don’t necessarily feel hungry as often as I am fueling. It is so counterintuitive to eat before you are hungry, but you really do have to train your stomach to accept the fuel.
My normal routine is something like oatmeal with banana, berries & peanut butter; english muffin with peanut butter and banana or chocolate chips, or a Gu Stroopwafel with a banana. I used to just eat a plain banana before a race. That worked just fine for half marathons, but a bigger breakfast is a little more important for a full marathon for my needs. I definitely want this breakfast to be very easily replicated in a hotel room or while traveling.
While I am running, I typically take a gel of some kind every 5-7 miles, depending on total distance. For a 20+ mile run, I try to have something every 5-6 miles. I also finds that it helps me a lot to alternate the types of gels/chews I use. My favorites at the moment are Sports Beans, Huma Plus gels, and Clif Shot Bloks. I think I especially like that all of those are different textures. At my first marathon I used FOUR salted caramel Gus and I may never be able to eat salted caramel anything again without subliminally feeling sweaty.
What is your pre-race/long run breakfast?
Do you like to alternate flavors/types of fuel?