In the excitement of last week’s half marathon in Batavia, I totally forgot to write a Week 7 Recap so this week you get to read about TWO weeks’ worth, rather than one!
Week 7 was essentially a mini taper to prepare for Batavia.
Monday: 1 hour Yoga –this hasn’t been part of my routine this year, but I think it should be! After the previous Sunday’s 20-miler it felt really good to loosen up muscles that I didn’t know I’d been using.
Tuesday: 9.8 miles, 1200 m repeats! Ran 3 sets of 2 x 1200 with 2 min rest after each interval and an extra 2 min between sets. Started to really hurt on the 4th 1200 and had to keep it together for the remaining 2. Target: 4:45/ Actual splits: 4:48, 4:46, 4:46, 4:50, 4:43, 4:47.
Wednesday: 4 easy miles + core workout for 40 minutes
Friday: 5 miles with 6 x 200 meter pick-ups to loosen up before Batavia on Sunday
Saturday: CARBO LOAD!
Sunday: Batavia Half! (See Race Recap Here!) 1:36:21 and 2nd place in my age group
This was a very different week for me. I realized early in the week that I’d need to stack workouts and run my 20-miler on Friday before leaving town to spend the weekend with family. I knew that I’d have a hard time fitting in a 20-miler and would run it on country roads that I wasn’t familiar with so I ran it Friday morning instead.
Tuesday: Yasso 800s: Hot, sticky morning for a challenging workout. Started before 7, but had to stop at plenty of water fountains to beat the 86% humidity along the lake. Ran 2 mile warm-up, 8 x 800 Yassos with 3:00 recovery, followed by 2 mile cooldown. I reached my limit today, I think. Started to hurt after the 5th repeat, but shocked at the splits for the last few: 3:12, 3:13, 3:12, 3:13, 3:11, 3:13, 3:15, 3:06. I was really happy to be done with these!
Wednesday: Steady State Run:
Plan: 1 mile warm-up, 9 miles at 7:20, and 1 mile cooldown
Actual: 1 mile warm-up, 8 miles ~7:20: 7:21, 7:15, 7:10, 7:14, 7:11, 7:14, 7:16, 7:12, and 2 mile cooldown
I was pretty happy with this run considering the heat and the fact that it was a very ambitious tempo-ish pace. When I saw “9 miles at 7:20″ on my plan, I thought it was a typo but decided not to question it and head out to the lakefront that morning. I didn’t think I could stick it out for 1 more mile but decided to be happy with pushing 8 at that pace. Phew!
Thursday: REST–headed to Fleet Feet to stock up on Gus for the next day’s 20-miler. I bought a new pair of Zoot compression socks and lounged around in running clothing all day. I foam rolled in front of the TV for at least 45 minutes that night just to make sure my legs were fresh for the next morning. I’m sure non-runners would think we all look so silly when we’re rolling around on our foam roller. You have to achieve some seriously awkward positions in order to reach the right muscles haha!
Friday: 2nd 20-miler of the cycle! I ran a 3:00 min pick-up every third mile around 7:20-7:30 and focused on maintaining an 8:10 pace the rest of the time. This was harder than the first 20-miler two weeks ago, but that’s probably attributed to the heat considering it only reached 70 degrees at the end of the first 20. It was 81 degrees on the lakefront when I finished at 9:15.
Overall, the past two weeks have been really good. I’m proud of myself for a strong race in Batavia and getting the 20 done before the weekend began. I’m experiencing more fatigue lately than earlier in the cycle but compared to how I felt post-long-run last year, I’ve come a long way. My 20-miler was strong even despite the hot temperatures in the last 6-7 miles. I’m really looking forward to this weekend because we only have a high of 72 or 73 on both Saturday and Sunday. Bring on the cooler temps!
I’m struggling to be confident in my training because I feel like I should be running higher mileage at this point, but I have to keep reminding myself that it’s quality over quantity and that all of my runs have been strong & consistent—nothing to complain about!
I hit a monthly mileage PR in August by a long shot. It’s amazing how my 3-4 runs a week are still allowing me to run many more miles than this time last year. I peaked at 144 miles in September 2011 before running Chicago. Here’s to one more month of miles (and likely another PR) before hammering out my 2nd marathon in Twin Cities!
The big race is only a matter of weeks away at this point. I will not freak out. I will not freak out. I will not freak…out!