I guess all my reset and refocus goals for the week paid off. It was still a challenging week, but I felt like I was much more mentally in tune with running this week. It was much overdo!
I didn’t stick to the Hansons plan this week, instead did my own thing. I think it paid off great mentally for me, but it still makes me a bit nervous. Not sure how the next 7 weeks will look, but just taking it one day at a time for now.
Let’s start by taking a look at my runs:
Monday – 8 miles
Monday per usual started off with an easy run. I was still a bit tired for the weekend, but actually had a pretty great run. It was a little cooler and I really focused on relaxing.
The only issue I had was some calf tightness. I felt like I had a huge knot in my calf, so focused on trying to roll and get it to go away.
Tuesday – 9 miles (Speed Workout)
My speed workout was a little less this week simply because I had plans for some tougher workouts later on in the week.
I started off with a 20 minute warm up combining easy running and a tempo intervals.
Then my workout looked something like this:
7 x 30 seconds fast, 7 x 30 seconds easy
7 x 2:00 minutes 10k pace, 7 x 2:00 minutes easy
There was no break between the two different sets, and even though it wasn’t that hard of a workout it did leave me pretty tired by the end. The humidity really kicked my butt on Tuesday.
Finished with foam rolling, stupid calf!
Wednesday – 7 miles
My second easy run of the week did not feel in any way as easy as Monday, mostly due to my pesky calf.
After 7 miles it had inflamed again and the knot seemed to be back. I got back from my run and immediately foam rolled.
I even spent some time in the evening using my miracle worker, Primal Sport Mud on it.
Thursday – 10.67 miles (Workout)
I woke up on Thursday with a bit of tightness in my calf, but nothing that bad. The knot seemed to be gone so I said a silent think you to Primal Sport Mud and my foam roller!
I opted to do my work out Thursday on the treadmill. Partly because I was tired of the humidity and partly because I still have a little bit of confidence building to work on.
I started with a 30 minute warm up. It was longer than normal, but I incorporated easy running, walking, strides, and a tempo interval all in it. By the time it was “go time” for the workout I felt ready to go.
The workout was:
2 miles at 7:24 pace (10 minutes faster than GMP)
3 minutes recovery jog
2 miles at 7:19 pace (15 minutes faster than GMP)
3 minutes recovery jog
2 miles at 7:14 pace (20 minutes faster than GMP)
3 minutes recovery job
I ran a bit for a cool down, but then instead of going to the planned 11 I cut it short so I would have some time to get a leg workout in before hopping in the shower.
I was a sweaty mess by the end!
Friday – Rest Day
We ended up traveling about an hour away after work to stay at my in-laws house for the weekend. The main reason or this is because Wes had a tough 21 mile run on Saturday, and they have a really great trial he could do it on.
My in-laws were out of town so we decided to house sit for the weekend.
Saturday – 16 miles (with intervals)
I decided to switch up my long run. I knew I wanted to do 16, but I wanted to attempt to throw in some marathon pace miles.
The run ended up looking something like this:
5 miles easy
3 x 2 miles (was supposed to be at GMP, but the last 2 ended up being more at a “hard effort”)
1 mile in between each set
2 miles easy
The first set of 2 miles felt good, the second set was a big of a struggle and didn’t hit it quite on and by the third I knew it just needed to be based off effort. I was at 11 and was tired and it was humid.
Since I only had one day between my workouts, I’ll take it!
Sunday – 8 miles
The goal for Sunday is to completely relax and recover. Whatever pace that may be is fine by me!
Overall I am happy with the week. Switching things up was exactly what I needed to start my final stretch to Chicago!
How did your running go this week?
Do you ever create your own workouts?
Sara,
I really enjoy your posts and I am using Hansons to train for my first marathon (NYC in November). Just a quick question about goal setting since this is my first marathon. My only other race was a 10K in May, and I just started running in March after over 20 years away from running. I used my 10K time to set a goal and workout paces, but I found those paces to be too easy and adjusted to a faster goal. But I am nervous about being too aggressive. I just finished Week 7 of the advanced plan. I ran 16 miles this morning, the last 6 at goal marathon pace, but it is hard to imagine what 26.2 miles will feel like, especially since 16 miles is the longest training run.
Everyone says your goal for your first marathon should just be to finish, but I felt I needed some sort of goal in order to know what paces to use for the various training runs. Any advice would be greatly appreciated, and good luck with Chicago!
Peter
Wow you had an awesome 16 miles this weekend! 6 at GMP for the end!? Way to go!!
I think your goal for your first marathon should depend on a lot of things. Your history with running, your training etc. My first 2 were “just finish” marathons but I know some that don’t do it that way!
I was really nervous the first time I used hansons mostly because of the no run over 16. However, I can promise you that was the strongest I had ever felt going into a marathon! The long runs aren’t the most important. If you are hitting your tempos and workouts then I say GO FOR IT!!!
Just trust the training and have faith in yourself! You’ve got this!
Thanks so much for your encouragement! I am heading into the heart of the training now, and I am definitely starting to understand what “cumulative fatigue” is all about. My 6 miles “Easy” this morning wasn’t so easy. Legs felt really heavy today.
I was tired and slept a lot this week. It was week 13 so my 2nd 16er… Goal is 8:18-8:29 and did 8:06 for 17 miles. I’m still nervous as I can complete the tempos but they aren’t easy as in this last week I was grateful I didn’t have to go beyond 9 miles. This is my first attempt with hansons so I’m still wigging out how my race will turn out.
It sounds like you are right on track! My 16 miles on Saturday was not at an 8:06 so I am jealous! I struggled near the end and ended up around an 8:30. Oh well!
Have faith and trust your training! My tempo pace never felt “easy” but on race day it all seemed to come together!