Before I get into what I want to talk about today, I have to share with you a pretty awesome workout I am so happy about.
On Friday, I looked at my training schedule and noticed that Sunday called for a 7-mile tempo run. I started panicking a little right away, but I decided to just relax and deal with it when the time came.
As you know Saturday I had an OK 12 mile run, but I was pretty tired after it. I made sure to focus on my nutrition all Saturday and in the evening. Sunday when I woke up I started to get nervous. I didn’t think there was any way I could keep an 8:00 min/pace for 7 miles (my goal marathon pace).
I went out on the trail by our house since I knew that it was relatively flat compared to most other areas. I had a little “pep talk” with myself and then off I went. The first mile clocked in at a 7:38. I was in shock. I felt good which was surprising as well.
I realized was setting myself up for one of two things to happen: either I would die pretty hard or I would really surprise myself.
Low and behold I completed 7 miles at a 7:42 pace. My husband reminded me I should feel tired at the end, but still good enough to where I could run another mile. That pretty much summed up how I felt.
I was on the biggest runner’s high after that workout. Not only did I have an awesome workout after a pretty hard week but also I exceed the level I thought I was at.
I mentioned yesterday that I was going to be changing up my training this week. I’ve had 3 pretty tough weeks. That probably explains why I’ve had a tough time this past week.
The last 3 weeks mileage have been 48 miles. 47 miles, and 46 miles respectively. Not only that but the difficulty of the workouts have been increasing.
This week I am taking a step back week. I do these often in marathon training, but haven’t done one yet during this training schedule.
My step back week will include:
- Around 38 miles in total
- Only 2 workouts (instead of 3)
- Workouts will be less intense and slower
- More time to focus on recovery
- More easy running
The main reason that I take these is to let my body recover. I have about 2 weeks left in my 10k training plan and while I am already doing really well I don’t want to sabotage it by pushing my body too hard. This week will allow me to relax and get my body feeling better.
We are also traveling to the beach for July 4th so this allows me to relax and enjoy the beach a little more.
Sometimes your body gives you pretty obvious signs it is time to take a break. I look forward to this step back week and letting my body rest and recover.
Do you ever take a step back week?
Do you have any races scheduled this summer? I have been looking around for one to do in the next month or so, but I’ve never done one in the extreme heat..
I absolutely take one when training for an event. Depending on where I am in the cycle, it’ll be after 2-3 hard weeks. I call them ramp up and pull back weeks. If you looked at them on a graph they’d look like steps ramping up, then a pull back, then ramping up higher, and so on until the taper.
Way to crush those 7mi! I’ve got to get faster too.
Thank you!! I always took them in marathon training but never thought about doing it during speed training, even though it seems obvious you would want to do it when you are doing a lot of hard work 🙂
I think step back weeks are 100% necessary for staying healthy, mentally and physically! Glad you are toning it back. I know in the past I couldn’t discipline myself to step back for a week but it never led to anything good. Relax this week!
I know that mentality all too well Michele! I used to have the hardest time, but now I see the benefit so much in staying mentally and physically healthy!
I think taking a step back week is a GREAT idea, and can be extremely beneficial! Your run sounded fantastic, aren’t runner’s highs just the best?! I always feel like I could accomplish anything afterwards 🙂
Runners highs are the best things EVER!
Wow! You have come so far since your injury. That is a super speedy workout! Well done. 🙂
Thank you Mary 🙂
I do take a step back sometimes if I am not feeling so great!
I am running the St. George Marathon in Utah on October. Should be fun! My goal pace is 8:00-8:15 as well.
Good luck in your training Kelli!
I usually find my body wanting a step back week after two weeks, but I can go three. I just reviewed my upcoming training, and Hansons seems to more build for a few weeks, then hold steady. It’s going to be an interesting change, for sure.
And awesome job on your tempo run! I’m so jealous of your pace.
I have always wanted to try Hansons! I am just now starting to look into marathon plans since that is the next step 🙂
Step backs can be so important! I feel they help me to come back stronger and feeling great!
Me too!! Completely agree! I know I will be happy I did this next week.
What program do you use to track/plan your workouts? Or, is that just your regular calendar?
I used TrainingPeaks.com Nicole 🙂