Happy Sunday! Last week wrapped up a frigid third week of marathon training which brought a lot of treadmill runs. Specifically, all but one of my runs this week happened on the treadmill....including my long run. This week also brought the start of a plank streak. I have been looking for a way to stay consistent on my core work and planks are a pretty easy way to do it. I made it my goal to do at least a 2 minute plank every day and I am on day 8. I'm interested to see how long I can keep this up. Sunday 2:30 plank, Monday 2:30 plank, Tuesday 2:30 plank, Wednesday 2:00 plank, Thursday 2:31 plank, Friday 3:31 plank, Saturday 3:00 plank/1:00 plank, Sunday (today) 2:30 plank.
Monday - 5 Mile Tempo Run
My first run of the week was a tempo run. This one was a five miler fueled by my Super Bowl food...needless to say I felt a little heavy for this one, but it still came out pretty solid. The treadmill I used didn't have a minutes per mile setting, only a miles per hour, so I was trying to calculate while doing speedwork, so some of my miles were too fast. Mile 1 was a warmup at 8:23/mile. Mile 2 was 7:22. Mile 3 was 7:09. Mile 4 was 7:13. Mile 5 was a cool down at 7:52. Overall pace was 7:45.
Tuesday - 4 Mile Recovery Run
I actually managed to get outside on Tuesday for four easy miles. It wasn't warm at all and it was starting to snow so footing was unsure, but it kept me at a nice recovery pace. I ran over by the lake which resulted in crazy wind, snow, and frozen lake spray. Ended up at 8:43 avg which was pretty solid for my recovery run.
Wednesday - Slower 4.5 Mile Tempo Run
I ended up back on the treadmill on Wednesday and I made it into something of a progression, tempo run because my legs felt really fresh so I kicked it up slightly each mile. Mile 1 was a warm up at 8:35. Miles 2 & 3 were at 8:20. I kicked it up to 8:00 for Mile 4. And I wrapped up the last half mile at 7:32. Ended up with 4.5 miles at 8:19 average.
Thursday - Short and easy
Decided to keep Thursday's run short. Headed to the treadmill for 3.6 miles (I zoned out) at 8:18 avg. Wanted to keep it short because I knew I had a 14 miler on Saturday.
Saturday - 14 Mile Long Run
With the windchills in the danger zone at -16 and the snow blowing and piling up, I decided that 14 miles outside was not a smart decision. I opted for the treadmill, knowing it was going to suck, but that I had done a 12 mile treadmill run before and that I could probably handle 2 miles more. I hopped on the treadmill at 6am and kicked off at 8:20/mile. I had the gym to myself for the most part, except one woman who showed up for about 45 mins once I was 30 minutes in. At 6.78 miles I knocked out the safety key and had to restart my run because for some reason the treadmill wouldn't resume the activity after the key gets knocked out. It wasn't too bad through mile 8 because I was locked into my music and distracting myself. I motivated myself from 8-10.5 because I knew I got to take my gel at that point. I held 8:20/mile for the first 10.5 miles.
After taking the gel at 10.5 I started to realize how terrible the treamill was. I wouldn't let myself look at the clock until I got to 11. I backed it down to about 8:27.
"Just 3.5 more miles, you can do this" "that's just a little more than a 5k" "it's like 9 songs, that's nothing."
By the time I hit 12 miles, I was checking my mileage every half mile. At 12.5, I backed way down to about 8:45, which I held until 13. I then kicked it back up to 8:30 until 13.5. After 13.5 I kicked up the speed every 10th of a mile. By the time I hit 14, I was at 8:07. I ended up with 14 at 8:25 average, which was exactly what I was shooting for.
After the long run on Saturday I spent the afternoon with my run club watching some truly amazing and inspiring athletes compete at the Olympic Marathon Trials. Definitely inspires me to continue grinding out the training to get faster and stronger. Week 3 of marathon training wrapped up with 31.1 miles at 8:19/mile and 20 minutes of plank.