The notes for this week were, “Big week, buckle up”. With that in mind, and the 3 double run days on my schedule, I knew I was in for some hard work. Seeing 3 double run days might seem daunting, but I enjoyed them. The morning run wakes you up before work and I swear it leads to a better day. Normally, I run in the afternoon/early evening, so the second run was around the regular time.
Monday: OFF. Did some upper body stuff and core.
Tuesday: Double run, AM: 30, PM: 60, I also did core work.
Wednesday: Double run, AM: 30, PM: Group WO: 20′ easy, 5’@tempo, and then alternating between 5km and 3km pace with 30 seconds rest between, the 5km bouts started at 2 minutes and went up to 5, and the 3km bouts were always 1 minute, 20′ easy. After this we had a team dinner to celebrate our coach’s birthday.
Thursday: Double run, AM: 30, PM: 45. I also did strength training and core.
Friday: 40′ easy, ran this one in the morning before work as I had a massage in the afternoon.
Saturday: WO, 30′ easy, 6km@5:01/km, 3km@4:48/km, 4km@4:42/km, 1km@4:50, 4km@4:59/km, 20′ easy. The route for this was chosen to incorporate some rolling hills, and while the majority of it was done alone, I “ran into” my coach after the 3km bout, and she paced me for the 4km and 1km, and then waited for me during the final 4km. This was very helpful because she gave me tips about how to approach the hills at Boston, and how to run to conserve energy and preserve my legs.
Sunday: 2:30 easy, after the longer workout the day before, I was worried my legs would be shot. I had spent the remainder of Saturday recovering and eating well. I even had a hot bath (which I do not enjoy, but know is good to do), wore compression socks and slept in them. It seems all that helped a lot because my Sunday run felt great, and it was a rolling course. I met up with some friends in the middle portion, which was great, and a different route is always awesome, this was along the water.
Total Weekly Mileage: 107.8 km
I am happy with how this week went, and feeling great about how training is going during this marathon training cycle!