Last week was the fifth week of the marathon specific phase of my training for the First Light Marathon. Five weeks down and five weeks to go! Woo!
Here is what my training looked like the week of 12.04.17 – 12.10.17:
Monday AM – Easy: 5 miles (8:40 pace) + PM – Easy: 5 miles (9:20 pace)
A morning run with the Daniels and an evening run with Jessica. I love it.
Tuesday – Easy: 8 miles (8:31 pace)
Another morning run with the Daniels.
Wednesday – Tempo: 12 miles (6:55 pace)
My workout Wednesday morning called for a 1 mile warm up, a 10 mile aerobic threshold progression and a 1 mile cool down. I was not looking forward to this workout in the slightest. It was rainy most of the week and for some strange reason, I couldn’t convince anyone to run a 10 mile tempo with me (shocking, I know). I had to get this done before work and I was torn between the treadmill or the track. I don’t run by myself in the dark if I can help it. I decided to meet Young Daniel at the track. He had a three mile tempo workout to do, so at least I had some company for a little bit. It rained on us, but just a light drizzle, nothing too bad. Another runner that I know showed up to do a workout not too long after Young Daniel left, so I was only by myself for a couple of miles.
So basically I just ran lap after lap after lap around the track for 12 miles. It was a lot of laps (<– so profound). I had low expectations for this workout (since I was mentally not feeling it and usually physical performance is correlated to my pre-workout (or race) mental state). I was SHOCKED that once I started running, I felt AMAZING. It was one of those workouts where something clicks and everything just feels easy and effortless. I don’t know where it came from (actually, I do … it came from lots of hard work … ha), but I sure hope that it stays around for a while. I averaged 6:42 for the 10 mile workout portion! 6:46 for the first half and 6:39 for the second half.
My coach shared this on IG this week and I thought it was really good and on point with what I felt during this workout.
He says, “The State Of Flow is the sweet spot where the challenge before you is roughly equal to your fitness and readiness. Learn to find this zone naturally by feel for each workout and race. This zone is where the magic happens. It is where you stay engaged but not anxious, challenged but not overly stressed. Use your watch only as a sanity check and feedback tool. Any pace guidance I give as a coach is designed to help the runner find this zone.” Yes! I love it.
Thursday AM – Easy: 5 miles (8:30 pace) + PM – Easy: 7.6 miles (8:28 pace)
Yes another morning run with the Daniels and an evening run with the group.
Friday – Easy: 7 miles (8:57 pace)
I went to the YMCA for the first time in months (/years). I like to think of my membership fee more like a monthly charitable donation (not that I count it as such on my tax return … don’t worry). It was cold and raining (/snowing) Friday and I wasn’t ready to brave the elements. Our treadmill was also randomly stuck at a 15% incline and I wasn’t ready to tackle that either, so the YMCA seemed like my best option. Our treadmill is fine now (thanks to Daniel).
Saturday – Easy: 7 miles (7:57 pace)
We woke up to a light dusting of snow! I think the last recorded snowfall in our area was in 2010 and before that it was 1993, so not something that happens often, that’s for sure!
I ran a few miles with Kenny before the Holiday Half Marathon. It was a CHILLY (33* & windy), but beautiful morning to run! Daniel made a last minute decision to run the half and got second place overall with a 1:28. Yes! Way to go, DG!
Sunday – [ALMOST] MARATHON: 25.7 miles (7:47 pace)
Race recap is here. I had lots to say. Ha.
Total – 82.3 miles
That’s it for now! Have a wonderful week guys!