Happy Monday! Writing the blog post about week 7 of Cleveland Marathon training a little late because some things came up yesterday and I wasn't in the right state of mind to write my recap. Last week was a recovery week following the Green Jewel 50k and in looking forward to the high mileage that this week will bring. It also brought my new plank PR of 7 minutes and 30 seconds.
Monday - Rest day, 1.5 Mile Swim
While I normally do a tempo run on Mondays, my legs and joints were still stiff from the race and I decided that it woud be best to take a second recovery day. I opted to get into the pool instead, knowing it would loosen up my tightness. I got in 1.5 miles of swimming and when I was done, everything was feeling great and I knew I would be good to get back into running the next day. For plank streak day 30, I did 4 minutes.
Tuesday - Just run until you feel like you are done
Can't summarize Tuesday's run any other way than to say I did it on feel. I had no clue how fast or far I was going. I just knew that it was warm and sunny and I was ready to get out there. I ended up doing a 10k at 8:14/mile. I did the first 3.7 pretty fast and then I ran into some members of my run club and ran at a much easier pace with them until about 5.7 miles. I then kicked it up a little and headed home, getting to my 6.2 mile mark. Wrapped it up with plank streak day 31 at 6 mins.
Wednesday - Little bit of speed
I decided to test my legs with a little bit of speed, but not a true speed workout. I ran to a different park and back for 5.1 miles at 7:55/mile. My splits were pretty even the whole way and my body reacted well, I think, due to the 2 days off and the easier run on Tuesday. The rain held off for the entire run and I wrapped up with plank streak day 32 for 4 minutes and 15 seconds.
Thursday - Recovery Run
I decided to take it easy for Thursday's run. Again, I set out with no real distance goal, except I knew I wanted at least 5 miles. It rained the whole time, but it was a lot of fun because it was 63 degrees. I was going to do 5 miles but then I miscalculated and knew it was going to be 6. Around 5.5 my legs reminded me of the race I ran the previous Saturday, and felt like rocks. I pushed through and finished up with 6 miles at 8:38/mile. Plank streak day 33 was 3 minutes.
Friday - Rest day and new plank PR
No running on Friday, only hydrating and carbing up. I did my plank and decided to go for a new PR, since I usually have luck on non-running days. I got it! 7 minutes and 30 seconds with some serious shaking going on at the end.
Saturday - 14 Mile Long Run
My running partner was back from his injury and finally able to meet up with the training plan! He did the full 14 miles and 11 of them were with me. He held me on pace for the first 8, within them coming out to around 8:48/mile, and then gave in to my pulling, which brought us closer to 8:30s for the next three. The last 3 miles I kicked off on my own, holding 8:09s for each mile. I was able to negative split this long run, which is my goal for the remainder of the long runs in this training cycle. I ended up with 8:40/mile for the entire run.
After the run, I did plank streak day 35 which came out to a total of 10 minutes - One 4 minute plank, one 3 minute plank, two 1:30 planks.
I celebrated a great workout day with a Freschetta Gluten Free pizza (I highly recommend this kind) and nice glass of wine. :)
Overall, another good week of training. 31.3 miles at 8:27/mile and 39 minutes and 45 seconds of planking. Bring on the big mileage week!