marathon training

DetroitFP Marathon Training: Week 10/11

I’m alive… I swear. We got home a week ago this past Friday and we’ve been enjoying being home and working our butts off to get everything done before moving at the end of this month. Every time I remember I need to write a post, something else comes up or I’m exhausted at the end of the day.

So, let’s re-cap the last two weeks of training:

Week 10

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Monday
REST/Packing

Tuesday
3.5 mile run – 10:01 avg

Miserably hot, but that was my own fault. Woke up at 6 to run, but decided to go back to sleep instead. Was supposed to do 4 miles according to my training plan, but cut it short.

Wednesday
REST/Packing

Thursday

4 mile run – 9:32 avg

Last run in Japan. Left EVERYTHING I had out there on the pavement. I knew I couldn’t live with myself if I didn’t bust my ass today. 

 Friday
REST

Saturday
7 mile run – 9:48 avg

Amazing how much easier it is to run without 90% humidity! Great run. Reminder of how great running can feel.

Sunday
REST

We were out getting stuff done all day and I was exhausted by the time we got home.

Week 11

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Monday
4 mile run – 9:28 avg

Felt good. Found some guys running and followed them to find a good road for running in the city. :)

Tuesday
REST

Wednesday
4 mile run – 9:01 avg

Felt so good and fast! Did 1 mile w/up, 1 lap easy + 1 lap hard until I hit 2 miles, 1 mile cool down.

Thursday

REST

Friday
REST

Saturday
7 mile run – 10:07 avg

First few miles came out way too fast (but they felt so good!) so my legs were spent quickly AND my hip started to hurt around 6 miles. Was hoping for 13, but that didn’t happen today. Need to focus on consistency instead of speed during long runs.

Sunday
1.64 mile run – 10:28 avg

Legs didn’t feel the greatest, so I stopped.

 

As you can see, it’s been an interesting few weeks of running lately. Ready to get back to training hard (and smart).

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DetroitFP Marathon Training: Week 9

Week 9

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Monday
4 mile run – 10:06  avg

Couldn’t wake up early enough to beat the heat (sleep won!) so I suffered through the heat/humidity for these 4 miles. Despite the weather, they were good miles and I felt strong.

Tuesday
Legs ST

Workout B from Best Body Bootcamp. Great routine—I felt it for days after!

Wednesday
REST

Thursday
4.62 mile run – 10:26 avg
Core ST

First try of Yasso 800’s. It was 91F with 87% humidity in the AM, so I waited to run until the sun was going down. Good choice. Really enjoyed this speed work and surprised myself. The pace seems slow, but that’s because it included 1 minute of total rest between 800s.

Friday
REST

Rest really meant spending the day walking around Tokyo. Not rest at all.

Saturday
12 mile run – 10:28 avg

Last long run in Japan. Bittersweet, for sure. Good run, though I started out a bit too eager and fast and was feeling quite dead-legged by the end.

Sunday
2 mile run – 10:57 avg

Easy recovery run before spending the day on the beach

My first Yasso 800’s

I’ve been kind of putting off speed work lately because it’s just not my favorite part of running. BUT, I realize in order to get faster/stronger you have to put in the work. So tonight I reluctantly hit the river loop for my first Yasso 800 workout.

What are Yasso 800’s?

  • Take your marathon goal time in hours/minutes and convert this to minutes/seconds. For example, if your marathon goal is 3 hours and 10 minutes then convert that to 3 minutes and 10 seconds.
  • Try to run 800 meters (approximately 1/2 mile) in your converted time (3:10 in this example).
  • Recover after each 800 by jogging or walking for the same amount of time (again, 3:10 in this example). (Source)

My training plan called for the following:

  • 1 easy mile warm-up
  • 800 x5 @4:55  with 1 min rest between
  • 1 easy mile cool down
1 mile warm-up 10:14:50
800 M 4:30:76
1:00 REST
800 M 4:35:60
1:00 REST
800 M 4:34:67
1:00 REST
800 M 4:33:10
1:00 REST
800 M 4:33:27
1:00 REST
1 mile cool down 10:16:92

As mentioned in this post, my ultimate goal is sub-4:50 at the Detroit Free Press marathon. So, seeing that I was able to run my 800’s in 4:35ish made me feel pretty damn good!

Also, I realized after I started typing this post that I did the Yasso’s a bit wrong (should have done an easy jog of the same time between 800’s) so I will correct that next week.

The best thing about today’s run, though, was the consistency. I am not the greatest pacer and I tend to have very uneven splits, so I was happy to see this! And it was fun!

DetroitFP Marathon Training: Weeks 7/8

I’ve decided to modify how I post about my running. Inspired by Aron.

Week 7

This was a step-back week in my training plan. I wasn’t able to get a recovery run in on Sunday because of mountain climbing.

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Monday
3 mile run @ 12:13 avg

Very hot run beginning at the river loop, but moved on to the park where there was more shade and water fountains.

Tuesday, Wednesday
Rest

Thursday
4 mile run – untimed (Garmin was dead)

It was pouring rain and I couldn’t seem to keep my glasses cleared off enough to see very well. The rain kept things cool, though, and was much appreciated.

Friday
Rest

Saturday
7 mile run – 10:09 avg

Oh my gosh—hot. humid. couldn’t breathe. Came home drenched in sweat from head-to-toe. So happy to finish with this run.

Sunday
Climbed Mount Fuji from 5th station to 9th station

See more here.

Week 8

Was supposed to be just a regular training week, but ended up taking a day off.

Monday
Climbed Mount Fuji from 9th station to Summit, then back down to 5th station

Tuesday, Wednesday
Rest

Legs were very sore from climbing Fuji, especially my calves. Rested to avoid pushing myself into an injury. Went for a 1 mile walk on Wednesday evening.

Thursday
3 mile run – 10:30 avg

Three easy laps of the river loop.

Friday
Rest

Saturday
10 miles – 10:44 avg

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Finally was able to drag myself out of bed early enough to not battle the heat and humidity—as my luck would have it, the weather was cool and perfect for running. Ran to Shuzenji. Tried to keep the pace easy and fun. The miles went quickly and I savored each one. A perfect long run, if you ask me. Hip was a little achy in the last few miles, but felt fine after.

I ran with my Nathan water bottle instead of the Camelbak, and I think I’m beginning to prefer that. Just a pain to stop and refill.

Friday
Rest


You may notice a definite lack of strength training and yoga the last few weeks—my body has, too. I’m making THAT my biggest priority for the rest of marathon training because I know my body well enough to realize I can’t dodge ST/yoga for too long before I start breaking down. Luckily, I have Tina’s bootcamp beginning tomorrow!

DetroitFP Marathon Training: Week 6

A perfect training week! I got in all my planned workouts, even though it meant shuffling some of them around.

The runs

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I hit 18 miles this week.

Monday: 3 miles with hill repeats

Wednesday: 3 negative split miles

Saturday: 10 long-run miles

Sunday: 2 slow recovery miles

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Other workouts

Tuesday: GPP workout

Thursday: REST

Friday: GPP workout

Sunday: Parking Lot strength training – post to come

Weight

I weighed in at 125.8 this morning.

 

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A great week, but my body is feeling it! I’m glad to have a recovery week next week.

I’ve still got it + Playlist

10 miles this morning. Done. Boom!

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Looks like I’ve still got it, friends.

My training plan called for 10 miles—my first double-digit run since the marathon last November—and I’m super happy with how the run went.

I slept in (the weather forecasted nasty weather all day, so I figured why wake up early) and got myself fed, dressed, and out the door by 9.

Though not beautiful at all, I couldn’t have asked for better long run weather—just the right temperature, not too humid, and not rainy. Perfect.

I enjoyed everything about this run. Some weeks the stars align just right and today definitely was an awesome reminder of why I love running long distances.

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Those last few miles I felt like I was just effortlessly flying…possibly my favorite feeling in the whole world. I ended up with a 10:13 overall pace for the run, which pleased me just fine.

I looked up my first 10-miler from my first cycle of marathon training and realized I kicked that run’s ass today!

8/28/2011 10 miles 1:48:54 10:53
7/7/2012 10 miles 1:42:05 10:12

Though the speed is nice, the best difference between those two runs is the way I felt afterwards. I remember feeling like that first 10-miler was never going to end and my legs were DEAD when I finished. Today, I was glad to be done, but I wasn’t watching the tenths of a mile pass by on my Garmin… and I could have kept going—my legs felt tired, but strong.

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What a difference a year (and regular strength training) makes!

That’s all the motivation I need to keep up my ST during this training cycle. I want to be strong and ready to conquer—not soft and nervous.

In case you’re wondering, here’s today’s playlist:

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It was a good one. (I’ve been obsessed with Of Monsters and Men’s Little Talks this week!)

 

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See you tomorrow for Week 6’s recap!

DetroitFP Marathon Training: Week 5

So, quick weight update before jumping into marathon training for the week: I weighed in this AM at 126.7. What the hell? That’s like a 4 pound loss in a week… Truthfully, I am not even sure how that is possible considering I know my calorie burn and intake for the week. (And believe you me…I’ve been eating very well to fuel my workouts!) But, I’ll take it.

Now, onto the stuff I’d rather talk about: running!

The Runs

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I hit 13.5 miles this week. Was supposed to have been 16.5, but I skipped my Monday run.

Other Workouts

Monday: 25-minute yoga DVD
Tuesday: Nothing—seriously sore!
Wednesday: GPP workout
Thursday: 3 miles
Friday: Nothing—rest day
Saturday: 9 miles
Sunday: 1.5 miles + GPP workout

Not a perfect week, but not a bad one, either.

I’ve got 18 miles, 3 GPP workouts, and a yoga practice on the docket for next week.