These training weeks seem to be flying by- but I think that’s a good thing! This was my first week of adding a tempo run and mile repeats. (For the first 3 weeks I did 800s and marathon pace miles/hills as my two mid-week workouts). I also increased the long run distance this week.
Philadelphia Marathon Training Week of 9/7-9/13
Sunday 9/7: Rest
Monday 9/8: 6.63 miles with 3 mile repeats in 7:11 7:08, and 6:40. (Average overall pace 8:01). I don’t have a real quarter mile track to run on so I use my watch to measure the distance. I am not sure that the GPS was spot on because that 6:40 didn’t feel a whole lot harder than the other intervals. I mean it was hard because it was the last one but I didn’t feel like I was going 30 seconds faster. So it may not be totally accurate. Also did lots of core work.
Tuesday 9/9: Strength and 5 easy miles. 30 minutes of at-home Reflexion yoga in the evening.
Wednesday 9/10: 6 mile tempo run with middle 4 at 7:47, 7:43, 7:38, 7:27. I felt strong once I got into the pace (first 1/2 mile it was tough getting started) but ended on an uphill which wore me out. But then I got to enjoy a nice easy downhill as I began my cool-down mile. (Average overall pace 8:08). Core work.
Thursday 9/11: Rest
Friday 9/12: 16 miles fasted (9:13 pace)
Saturday 9/13: 4.16 miles easy with strides (9:09 pace)
Total: 37.79 miles
I have a 5k on Sunday which is why I rearranged my schedule a bit this week. Next week will also be thrown off because I’ll be away at a conference for a few days. I am still making sure to alternate the hard days with an easy or a rest day and I think as long as I continue to do that the rearranging shouldn’t be too much of a problem.
How were your workouts this week?
What’s your priority with rearranging your workouts?
See you at the race tomorrow?!
YES! I was wondering if you were doing it. I hear its gonna be like 55 degrees…so excited for that! Last year I ran it and it was like 80 degrees and humid.
Great workouts! And you are really on top of strength and core work which is a good reminder for me because I’ve been slipping lately. I have noticed though that I don’t have as much discomfort in my hip area during long runs since getting more serious with core. It FEELS like it helps my form a little.
In the past with rearranging I would make sure I had enough rest after a long run but not necessarily before, now it has to be a priority to rest the day before and after – or at least a short easy run the day before.
I think certain core exercises have really helped me to use the right muscles while running. I need to do more planking though!
I agree with easy/rest before a long run and rest after! I think the long run wears out my body more than any other type of run!
Great week! Good luck at the race! I am currently looking at the rain and commenting on blogs while I should have started my run 15 minutes ago 🙂
In terms of re-arranging, my whole mantra is ‘get it in’ – between the kids schedule, my work, Lisa’s work, and so on … there is always something on the weekends that I need to work around.
I am also at a conference this week – a Mon-Fri one – and I have already been thinking about how to just get things done. Mapped the hotel to figure out routes, scheduled all of my times, and so on. It doesn’t take long, just a bit of thought … and knowing I will be exhausted by the end of the week but my runs make it SO much better!
Thanks! We are supposed to get rain here later today but it wasn’t around this morning when I ran. I’m excited that the rain will be bringing slightly cooler temps for the race tomorrow!
I know what you mean about running making a busy week so much better! Running is the one thing I will make sure to get in no matter what. Blogging may not get done this week but running sure will:) I need to start looking into where to run around my hotel next week. I’ll be in Pittsburgh so there should be some good places to run! Although I need to work at registration at 7am so I won’t have too much time to explore.
Hope you have a great run today!
My workouts were great this week, I did have to re-arrange one or two because I had a few social things pop up. I try and make sure that my running doesn’t interfere too much with spending time with my friends and family so I’m all for rearranging or adding on some extra miles to another run to make up for a missed workout. I should really start doing some early morning runs, it would probably sort the issue out completely!
Glad you had a good week of workouts! I know that if I don’t run in the morning it will be more difficult to fit it in because I just never know what will come up later in the day. But it’s great that you have a good sense of balance in your life!
I got my first run in after 2 weeks of resting my achilles! Got 5 miles done with no pain! yey!
I’m so glad to hear you didn’t have any pain! Great job being smart when it was bothering you!
Nice week! I’ve only run twice this week, I’m kind of lacking motivation. But I always take it easy the week after a race, so I’m not too worried.
Two runs is great for the week after a race! I’m sure you need a break mentally and physically after your half. I’m sure you will get motivated again soon!
Another great week of workouts! Nice job on the 16! My priority now is making sure I allow enough recovery time in between workouts, long runs, and races. Sometimes it’s hard to squeeze everything in the week of a race, but you did a great job with that!
Thanks! That sounds alot like what I am doing too. I am realizing recovery is KEY!