Happy Sunday! Yesterday wrapped up my first month of marathon training for the Cleveland Marathon. And I'm pleased with the results so far. My last three weeks have had the same pace average for the week (8:19) and my plank streak is still going strong. Today was day 15 and I broke 5 minutes with a 5:11 plank today. My best back in high school was a 4:30 and I feel so much stronger than when I did that one! I was also able to get back outside for all of my runs this week, which resulted in some really good training. So here's the break down of this week of training:
Monday - 5 Mile tempo run
This run was pretty solid. It was my usual tempo run and while I fluctuated on pace throughout the miles, my 3 fast miles came out with almost perfect splits. Mile 1 was a warmup at 8:27, slipping on snow the whole way to the park. Mile 2 was 7:15. Mile 3 was 7:13. Mile 4 was 7:14. Mile 5 was my cool down at 8:14. 5 miles total at 7:41 average. I wrapped up the workout with a 3 minute plank.
Tuesday - 4 Miles Recovery
This run didn't come out as slow as I would have liked but it was still a low effort run so it felt good. I had beautiful scenery from the fresh snowfall and ended up with 4 miles a 8:27. Starting to find that 8:25 pace incredibly comfortable. Also did a 3:35 plank post run.
Wednesday - 5 Miles
Set out for this run with no expectations, except to go on comfort. I barely looked at my watch (which caused the run to be 5.25 instead of 5) and surprised myself with 5.25 miles at 7:50 average. I also came home and pulled out a 4:01 plank! It was a good workout day for me.
Thursday - EASY, EASY, EASY run
Told myself this one had to be really easy after pulling two really hard runs during the week with a 16 miler coming up over the weekend. I also felt a little discomfort in what I thought was my achilles (and later learned was a posterior shin splint) so I took it super easy. I ended up with 4.3 miles at 8:50 average. I also wrapped up plank streak day 12 with a 3 min plank.
Friday - Rest day
Friday was a simple rest day that only involved an easy 2 minute plank and some serious carb loading for Saturday's long run. It was also the day I found out I was picked to be a member of the Honey Stinger Hive! Love their gummies and their new gluten free waffles are fantastic!
Saturday - 16 Mile Long Run
Wasn't sure about what pace to hold for my long run as the mileage is starting to pick up and I don't want to overdo it. I ended up doing two, 8 mile loops in the park because my running partner is back from his injury and up to 8 miles! I ran the first 8 with him and my club at about an 8:50 average filled with great conversation. I then set out again for 8 solo miles and kicked it up. I pushed it a little more than I probably should have, but it felt good (and I recovered well) and finished the second 8 at 8:11 average. That meant a negative split for my 16 miler and 8:33 average for the whole run. I was thrilled! I also pushed the last quarter of a mile at 6:40 to test what kind of kick I had left in me. Plank streak day 14 was 3;35.
This was definitely another great week of marathon training. I'm really happy with all of the runs this week. Ready to step back a little this week to recover and because the Green Jewel 50k relay is only 2 weeks away. 34.7 miles at 8:20 avg and 21:11 in planks this week.