My second week of base building is complete! I’m really liking this routine as it makes me feel like I am training but the work load is very low and manageable. I made sure to keep this segment easy so that I don’t burn out by the time I actually get into the hard part of training.
One of the challenges of spring races is training during winter weather. In fact, I would have preferred a March race (for the cooler race day weather) but I was nervous about training in January and February. Even though I have a treadmill I think its important to do some (most) of my runs outside. Luckily this year has been relatively mild. Hopefully by the time my mileage and workouts pick up it the worst of winter will have passed.
Oh, and I decided to register for the race! There’s no turning back now!
Weekly Run Down
Monday: Strength Training
Tuesday: Rest
Wednesday: 3.75 Miles with 10 x 1 min hard/1 min easy + Core Work
Thursday: 20 Mins Spinning + Strength Training
Friday: Yoga
Saturday: 7 Mile Treadmill Run
Sunday: 3.25 Mile Stroller Run + Hip/Core Work
Workout Wednesday
Wednesday’s “workout” was a fartlek run and initially I had planned to do 12 hard intervals. However, I was thinking about how long its been since I did any faster running and decided to cut it back to 8-10 depending on how I felt. I was glad I could get outside for this run because I knew I wouldn’t have pushed myself to run as hard/fast on the treadmill.
Treadmill “Long Run”
Saturday, on the other hand, I had no shame in hopping on the treadmill for my “long run” (in quotes because it’s really not that long- just compared to what I’ve been doing lately). I woke up to pouring rain and had no desire to get soaked. Using the iFit feature of my treadmill I ran part of my half-marathon course while listening to a podcast. It was a good run!
Sunday’s Easy Run
While Sunday’s run was supposed to be 3 miles, I figured I would do 3.25 so I could round out my weekly mileage (I did 3.75 on Wednesday). I try not to always be that picky about numbers, but adding a quarter mile onto a short run didn’t seem like a big deal. That got me to 14 miles for the week (across 3 runs).
I did this with the stroller and there were a lot of turns on our route, so my pace was pretty slow. This was probably a good way to make sure I truly kept this easy! (Although running with the stroller is never really easy).
Planning Ahead
Next week will look similar but I am hoping to try to add in one more day of running. This 4th run will probably be a stroller run on either Thursday or Friday depending on the weather. I don’t love the idea of running 3 days in a row (Friday, Saturday, Sunday) but for right now I think it will be ok. This is why I am using base building to figure out a schedule that will work for when the training gets harder!
Run Coaching
One other thing! I am starting to get back into coaching this year after backing off last year after Grayson was born. As I’ve been working on my own training I realized how much I missed it and I’m really excited to start helping other runners again! If you are interested in learning more you can head to my Coaching Page, leave a comment or send me at E-mail at milebymileblog (at) gmail.com. I’m offering a discount right now for spring races!
You may also like:
Base Building Begins
How I Stayed Consistent with Fitness for 15 Years
Be Stubborn About Your Goals, But Flexible About Your Methods
How were your workouts last week?
Has winter been interfering at all with your training this year?
Do you run multiple days in a row or try to spread it out?
I’m linking up with Deborah and Kim for the Weekly Run Down!
Stroller runs! I have no children so I never had the chance to do that. I imagine that must be quite hard. Well done on enduring the treadmill for 7 miles!
I think I am starting to get used to the stroller but it is definitely harder than running alone!
Totally agree with you about the challenge of training for a Spring race during the Winter. When I was training for the Shamrock Marathon I had to do so many last minute changes for my runs due to weather. Sometimes that involved splitting up a long run between outside and the treadmill, or doing it all on the treadmill. Not ideal, but you have to do what you gotta do to get the runs in!
I ran one spring marathon and it was so hard getting those runs in! And that was before I had my own treadmill so I did lots of runs in the snow. Luckily at the time I lived in the city and they did a pretty good job salting the streets and sidewalks.
Yay!!! I love locking in a race date! I think choosing a spring date as opposed to March was really a good idea. The weather of course, but also just having time to make sure you get the right schedule going. By the way, I love the stroller photo with Grayson looking really relaxed and focusing on the camera!
Yes totally agree about needing more time for my schedule! I think I would have been pushing it to do a March race!
I would much rather train in the winter for a spring race than run through our humidity for a fall race. Which half race are you doing?
I ended up deciding on the Frederick half!
Locking in a race date is a big motivator so congrats on pulling the trigger on that. Stroller runs are no joke. Winter here is definitely more mild than usual. That said, I’m not sure I’d be wild about having to train for a marathon now. I guess I did it last year, haha! Short memory!
Lol! Its funny how we can block out certain things right?:) But so far this winter has really been manageable in terms of running weather.
I sometimes sneak in a 3-day run streak (Saturday, Sunday, Monday) but usually only one of of them is a challenging endeavor (long run on Saturday, if it’s a training season). My kids were well past the stroller when I started running, but I remember many stroller walks (many of which were with the double stroller), and those were not leisurely LOL I can only imagine how much tougher running is with all that resistance
If I do end up doing the 3 days in a row one of them would be my long run, and the others would be really easy.
Haha using a stroller is far from leisurely! Just having to entertain a little one makes it less relaxing!
Oh yes, stroller runs are hard! I was always grateful when I could do a solo run back in the day. You had a nice week of training. I agree with you that even with the treadmill, it’s important to pound the pavement.
The solo runs feel so nice compared to running with the stroller! Even though its nice to have him with me, its more stressful to keep him entertained and worry about if he’s too hot/cold etc.
I had to take it easy last week. I am on new meds that make me a bit foggy and groggy so it’s better for me to stay closer to seated.
I will run 2 days in a row, but my body generally doesn’t like more than that.
Sounds smart to take it easy with the new meds! Hopefully you can get back to doing more pretty soon.
I was surprised that my body responded well to 6 days a week of running during my marathon training in the summer. But this cycle has not felt the same. I still have 2 rest days right now and my body seems to be protesting. I’ll give it another week then reevaluate. I might need to make a big change!
Its great that you are so aware of how you are feeling! While its nice to run 5-6 days a week I definitely think its possible to run a strong marathon by running less than that.
Nice week! I’m kind of jealous of the ifit, it’s a really nice to be able to run your race course. Right now I run 5 days a week, and it’s 2 days on – 1 day off – 3 days on – 1 day off. Ugh winter, at least I’ve only had to do one weekend run inside so far this year.
The iFit is great but it has its issues as does any type of technology. Like when the internet connection is poor it can mess up my workout completely. That sounds like a good schedule!
It sounds like you’re off to a great start on your base building! It was pouring rain on Saturday so I can totally understand you wanting to stay inside. It was one of the few mornings that I was happy that I couldn’t run. LOL
Have a great week!
I am usually happy to pass up a run in the pouring rain, especially in the winter!
I’m lucky winter has not been too bad in DC so far… I was really worried as I trained for my first spring marathon… but so far so good 😉
Marathon training in the winter is so tough! It gets tricky when you need to figure out how to run for 3 hours if there is a snow storm!
Oh yes, Spring races can be fun but the fun goes away when you have to train in the Winter. Remind me but which race will you be doing?
Exactly! I’m planning to do the Frederick half which is in the beginning of May.