Let’s Kick Things Up a Notch - Wineglass Marathon Training Week 5
I’d like to start this week’s recap with a bit of a disclaimer. As I share my marathon training, this is what I have determined is the best plan for me. For this training cycle, I’m sticking to what I would call lower/moderate mileage and slowly building my weekly mileage, long runs and speed volume. Because I had only been running light mileage before starting marathon training, I want to ensure I am being smart about taking on more volume and stay healthy for not only this training cycle but the months and years after it.
Everyone’s marathon training plan should be catered to them based on their unique goals, preferences, experience and schedule. Other athletes I train for races have totally different approaches based on what works for them. Always make sure that you are training based on what works for YOU, versus following a plan just because someone else is using it.
Monday - July 15th - 4.5 mile run
I ended up running longer than anticipated for this run because I felt really good! I love runs like this when you reach that wonderful flow state and truly feel the joy of running. Soaking in your surroundings, feeling the spring in your step and feeling as though you could keep going for another hour. Not every run feels this good so I always try to appreciate it as much as I can.
Tuesday - July 16th- 3.2 mile run + 30 minutes bike
I had a very busy work day filled with meetings so I focused on prepping for those in the morning and headed to the gym after work. I ran there and back for 3 miles and biked 30 minutes while I was there. I love biking for additional cardio that is low impact and changes up how I’m using my leg muscles. I had hoped to also get in some strength training but it was getting late and I wanted to focus on eating dinner and getting to sleep at a reasonable time. Although sometimes it feels like more training is always the priority, a lot of times it’s those basic things like eating enough and sleep that can make even more of an impact on training.
Wednesday - July 17th - Track Workout - 5.2 miles total
Today I headed back to the track for another speed session! I kept the high intensity volume the same (3 miles) with a different structure.
1 mile warmup
3 x 1600m (1000m @ half marathon pace, 600m @ 10K pace)
3 minutes rest between reps
1.2 mile cooldown
The goal of this workout was to adjust to switching paces while still running and also getting used to the feel of half marathon pace. Learning the different in feel between different paces is super helpful when it comes time to gauge pacing for race day. I enjoyed this workout overall and am looking forward to future workouts with longer reps.
Thursday- July 18th - 22 minutes bike + 20 minutes upper body strength
I headed to the gym in the morning and fit in what I could for a workout. Although I would have liked to bike for longer, I managed 22 minutes before switching to upper body strength. I used the my usual machines (row, chest press, tricep press, etc) and then that was a wrap for the gym! Especially when I go to the gym with Graham in the morning before work, I have to work with the time I’ve got and be OK with that! Even though I usually wish I could take more time at the gym, I’m also happy to get it when I can and be as efficient as possible.
Friday - 3.2 mile run
I was such a bad mood waking up on Friday and it took me even longer than usual to get out the door. Once I got out there, I can’t say my mood did a 180, but maybe like a 90? I got it done and moved on with my day, which is sometimes just how it goes.
Saturday - Long Run - 14 mile run
This run was a bit of a mixed bag. I started earlier than last week so that was a definite win. The first half of the run felt slower and a little harder than last weekend’s smooth flowing 12 miler, but nothing too bad. I ran to the fort at the end of Old San Juan - El Morro and took my first gel (a UCAN edge - I was out of Huma).
Once I hit 7 miles things took a turn. I started to feel bad - headache and stomachache and general not great feeling. I assessed and concluded that I felt good enough to try to keep running but needed to shift my focus to doing what I needed to do to feel as good as possible and getting through 1 mile at a time. I was fully prepared to stop this run early if needed. I find that taking the pressure off completing the planned distance can really help. I ended up slowing down and taking a quick stop at my gym around mile 10 so that I could take a few minutes to feel the AC and get some cold bottles to refresh my bottles. I got through the 14 miles and felt like this long run was a good reminder of how to use different tactics to get through a run that isn’t feeling the best.
Sunday - Rest day
I love when I get to Sunday and I can enjoy the a day off training at the end of the week. I spent most of the day on the couch catching up on shows (Love Island USA anyone?), relaxing and writing training plans.
Weekly Totals - 30.1 miles, 52 minutes biking, 20 minutes strength
I am extremely proud of the progress I made this week. When I started marathon training, I had been running 10-15 miles per week and in the past 5 weeks, I’ve doubled that. From a long run that started at 7 miles, I’ve increased to 14 miles. And I’ve enjoyed the speed sessions I’ve completed as well. Although I have been loving the build, I also know that the most important thing is to be smart about my training and to do that I know that I need some down weeks during training. This upcoming week will be just that.
Items I want to focus on next week:
Sleeping as much as possible. This is still my biggest potential area for improvement. I know this comes with developing a healthy wind down routine.
Enjoying a down week of training - less overall mileage, shorter long run, etc.
Two strength/mobility sessions and at least 1 core move after every run.