I seriously don’t know why, but every week my mileage picks ups I have great running weeks. You would think the lower mileage and easier weeks would be better, but for some reason my body doesn’t seem to think so.
Before I get into it here is a break down of my runs for the week:
Monday (9/22)
8 miles easy
Tuesday (9/23)
1.5 mile warm up
3 x 2 mile repeats with 800 recovery
1 mile cool down
10.5 miles total
Wednesday (9/24)
7 miles easy
Thursday (9/25)
1 mile warm up
9 mile tempo run
1.5 mile cool down
Friday (9/26)
Off
Saturday (9/27)
16 miles moderate effort
Sunday (9/28)
8 miles easy
In total I hit 62 miles for the week. I am 1 mile away from my peak week during marathon training, and I honestly felt really strong this week.
I’ve also found a solution to the dark areas early in the morning. I thought about buying a headlamp, but didn’t think it would be worth it so instead I got out my FlipBelt and stored my phone in it.
Not only does the phone work as the perfect flash light during those super dark areas, but it is also gives me a little piece of mind to have it out there with me.
Let’s look at a few of my runs in particular from the week:
Tempo Run
I am so excited to say that I hit my 9 mile tempo this week. After last week, I was a little down even though I knew that sometimes we just have tough runs.
This week I switched up some of my eating the night before and tried a few new carb sources in hopes that it would help to fuel me a little bit better.
Sure enough, after a 1 mile warm up I completed 9 miles at a 7:55 average and then finished it with a 1.5 mile cool down. There is nothing better than the feeling once this workout is completed each week. I am able to relax a little bit more and get ready for the weekend!
I do have a question for the lady runners out there – how do you get your hair to stay up during your run?
I have to wear a hat because my hair tie NEVER stays in my hair and this becomes extremely frustrating when I am doing harder runs. Help!
Long Run
During my training plan I have a total of 3-4 16 miles runs and that is the furthest I go. Each time one of these 16 mile runs comes up on the schedule I always get nervous.
Wes and I slept in on Saturday since we both were running low on sleep from the week. After 9 hours of sleep, I felt like a new woman!
There was a course I have been wanting to run since I started training. I had to wait for a run that was long enough for it, and today I finally had my chance! Once I had mapped it out to make sure I hit 16 I got ready to go. Wes did warn me that this course had 2 very large hills, and I had to make sure I took these easy.
My game plan for my long run was:
1. Take the hills easy
2. Run at moderate effort but stop looking at my watch so much
3. Stay relaxed
4. Take the course one segment at a time.
5. Start out REALLY easy
I am supposed to run my long runs at a 8:42 pace, but sometimes thinking about that stresses me. Instead of worrying too much about it, I wanted to make sure that I was just running at a moderate effort and that I wasn’t blowing up 10-11 miles in like I have in the past.
One key to most of my runs is that the first mile I take VERY slow. This is a great way to get your legs into the run. I believe for the first mile I average around an 9:55. Then I started to pick up. I looked at my watch around mile 5, 9, and 12. Each time I realized I was actually running a bit quicker than expected.
I ended up averaging a 8:44 pace. I was really happy with this because I took the first mile slow, took the hills slow, and felt strong the whole time. No matter how slow I had to go up those hills, I didn’t care as long as I didn’t exert too much energy. I knew if I did them too hard I wouldn’t finish as strong.
This was hands down the best long run I have had to date. The low 70 degree weather also helped! It was one of those runs where I felt on top of the world when I finished!
Overall, a great week of runs and I am really excited for how my training is going. Never in a million years would I have thought I would see the improvement I am seeing. Looking forward to more to come!
How did your training go this week?
What was your best run of the week?
I did Hansons’ last year for the Chicago Marathon, and I felt like I was in the best shape of my life! It’s funny how on Tuesdays, you feel like you cross a mini finish line and you’ve made it through another week 🙂 Looking forward to meeting you in Bethlehem!
Awesome training week! This was a down week for me but the next 3 will be building to a peak. Reading other people’s training is motivating!
Well Done Sara!
I agree with you… last week was a hard week at 61 miles for me and it felt good. This week was a step back 55 miles and every run felt more challenging. I am thinking it is a mental thing for me. I think the week is going to be “easy” so my brain doesn’t realize that running 55 miles is still hard work. For the rest of my Hanson’s plan, I am not going to tell myself that any week is easy from here on out…
-Run with joy!
Sounds like a great training week! Mine was the start of the taper but I still had speed work (mile repeats x4) which I crushed with sub 8-mins for all 4! Woohoo! And a 12 miler today, which I ran at MP, nice and steady. Can’t ask for more than that.
BTW, I wear a headlamp (Petzl)–not so much so I can see but so that cars can see me. People don’t expect to see a runner in the dark, so it’s one more piece of defense for me.
~Wendy at Taking the Long Way Home
My best run was an 8:45 4 mile that felt easy. That pace had not felt easy since I started this training plan. A form correction I think was a big part of that for me. I’ve just been getting back into running after a year off, so hoping to see lots more improvements. Your tempo run is awesome and mileage is intimidating. I hope I totally have that in me when I get there!
Damn a nine mile tempo!?
Wow! I think you are made for marathon training! As you said, it is getting smoother for you the longer you run!
Have you tried a braid? and pins or a headband?
I think the key to hair ties staying in is 1) the holder itself needs to be the thincker kind, not the skinny kind and 2) wrap it around as many times as humanly possible 🙂
I love how on your blog you share details of your runs – it helps us runners with new ideas and hints! Thanks – Jenny
I love your bracelet. Maybe you already did a post on it. Where did you get it? I am training for NYCM now. I had to push my four year old in a stroller for my 16 mile long run. It was tough, but I did it.