Alright guys… I have just been a horrible blogger lately. This week, my goal is to remedy that a bit. Despite my lack of blogging about running, I have been running a lot. Maybe even a little too much (IT band made itself known yesterday, so I am backing off). But, even with some squirrelliness in my leg, my runs last week were solid and training is going great. I’ve also made a successful transition to morning running. As soon as the sun comes up, the temps begin to approach 95-110 degrees, so morning running is really the only answer. This means waking up at 5 am (ouch) to be out the door before 6 and off the roads by 8. As my long runs get a little longer, I may have to be out there even earlier. I’ll worry about that when I get there.
I am using the Hanson’s Advanced Marathon Training Plan with a goal time of 3:45. These are my paces:
Goal Marathon Time: 3:45
Goal MP: 8:35
Speed: 7:33 – 7:52
Easy: 9:35 – 10:35
LSD: 9:05 – 10:35
This was my training for the week:
M: 6 miles GMP 4 miles GMP + WU & CD (it was 97 degrees out… give me a break)
T: Easy 6 Miles (9:45/mi)
W: Track Workout – 8 x 600 + 400 Recovery lap + WU & CD (2:34, 2:39, 2:35, 2:35, 2:29, 2:47, 2:40, 2:38)
T: Easy 8 Miles (9:22/mi) – oops…
F: 10 Miles LSD (9:12/mi)
S: Rest (actually, hiking)
S: Easy 6 Miles (9:47/mi)
Total Mileage: 44 Miles
In addition to the running, I also did yoga and body weight strength workouts each day. As you can see, a few of my paces were taken just too fast. I think this lead to my IT band making itself known towards the end of the week. The track workouts were supposed to be between 2:49-2:56, which not a single repeat was. I am having some trouble with not taking track workouts fast. To ward off potential injury, I am taking a week off from track work and taking an extra rest day. I definitely don’t think my IT band is injured, but I could feel it coming on, so I am not going to play around. This needs to be nipped in the bud now.
Last week was also the first back-to-back long run. For the rest of training, my longest easy run is the day before my long run, which contributes to the cumulative fatigue you get through this plan. I gotta say, I liked it! The long run felt natural, but I was definitely more tired than I typically am during a 10 mile run. Also, the long runs are taken quite a bit faster than I am used to. It was nice to go a little faster.
Over the weekend, Frank and I did some hiking and camping with some friends. During the campout, we tried to see if both of us could fit in our friend’s kayak. Success!!
Next week is going to be a little chiller than usual. I am cutting out a track workout and cutting back the mileage a little to give my IT band a break. I’m going to keep up with my yoga and body weight strength training, but I am going to cut out squats and lunges. During the weekend, I’ll be out in Arkansas with a few friends to climb some routes at Horseshoe Canyon Ranch again. Should be a great time!
I know, I owe you a race recap still…I’ll get that out some time this week.
How was your week? How has your training been going? Any plans for 4th of July weekend?