Another solid week of training with a lot of Boston on my mind. It’s hard to believe the bombings were two years ago. It also made me realize my surgery was 2 years ago. I have had such a great come back and know what works for me. Chiro, sports massage, the occasional dry needling session, lots of yoga and pilates and stretching and foam rolling. I still have some impingement issues, but I spend SO much time in my car for work that I’m not sure that will ever go away. I’m MUCH stronger than I was before the arthroscopy and I’m so thankful I had it done and LISTENED to my doc and PT and took the comeback slowly. I’m not sure I could do what I’m doing now if I hadn’t followed their orders and eased back into things.
- PLAN- 20 mins core strength, 25 mins hip flexor strength
- ACTUAL- 20 mins core strength, 25 mins hip flexor strength
Coach changed it up! The core work is the same but we added a hip flexor routine that I really like.
- PLAN- 2 mile warmup at MGP. 8 of 400m at mile pace, 400m at goal pace. 400 easy cooldown
- ACTUAL- 6.25 miles @ 7:39 avg. 2 mile warmup, then 6:39/8:00.
This might have been the hardest workout to date. And only when I went to write this recap did I realize it said AT MILE PACE not at 400 pace. No wonder I felt death. I should’ve been running at a 7:05 pace. OOPS. This felt especially tough because I was traveling for work and left my house at 7:00am and didn’t get to my hotel until around 5:30 that night after working and spending a good 5 hours in the car. The highlight of that drive was Boston, GA. I had to stop and get this picture because I had no idea there was such a place (or race). I think it needs to go on the list! Wednesday:
- PLAN- 8 miles endurance pace
- ACTUAL- 8 miles @ 8:36 avg pace
I got back to the ATL and met Jes that afternoon for a Honor Boston run together. We somehow just missed a storm (pretty much rained ALL week) and had a great run. Thursday:
- PLAN- 25 min hamstring/glute strength
- ACTUAL- 5 min warmup (.61 miles) and hamstring/glute strength and 2.80 miles @ 9:27 pace for the Adventure run
Another change up in the workout and I really liked this one, too. That night, I met Rich and some of our friends at the first Adventure Run of the year at Road Runner Sports. I wanted to take it nice and easy since it was supposed to be a rest day so we only did a few of the stops but had a blast. We earned more tickets for having the adventure run shirt and for trying out the shoe of the night (Hokas) and leg sleeves (Zensahs).
Somehow, we ended up winning a TON of stuff. Everyone there said we needed a lottery ticket. Not kidding- we won a pair of shoes, personal training, 2 race entries,a box of honey stingers, and about 6 restaurant gift cards. Rich is usually pretty lucky but not THAT lucky. It was a great night and I look forward to going back in June (we will miss May for the marathon). If you have a Road Runner Sports near you, I DEFINITELY recommend going!
- PLAN- 5 mile Skill Run/Cadence Counters. 10 min warmup, 100 steps zone 4/5, 50 steps zone 1. repeat 200/100, 300/150, and 400/200. 10 min cool down.
- ACTUAL- 5 miles @ 8:03 avg pace.
I made it through one full round plus 100/50 and 200/100. This is a tough workout mentally and physically. It really is hard to count that fast and run. I enjoyed it though and once again beat out the rain.
- PLAN- 22 miles @ endurance pace
- ACTUAL- 22 miles @ 8:41 avg pace
I met my new running friend Lynn bright and early at 6:15 to run 13-14 miles with her. Then, at 8, I met up with my Tricia and Corey for my last 8.5. The run itself was a challenge- I literally did the 8 mile loop plus some additional stuff and then then 8 mile loop again. It’s NOT an easy course and it was pretty humid (could ring out my ponytail several times post run) but I NAILED it. Coach put in 3:10 finish and I finished in 3:10:58. BOOM. I came home and did an ice bath and then went shopping. By the end of the day I was wiped.
BUT, I had to make a stop at the hospital to meet my friend Sally (and Trey) new baby! She’s beautiful!
- PLAN- rest day
- ACTUAL- rest day
Church and a few errands in the morning followed by a nice nap. MUCH needed rest day.
Total Miles for the Week: 44.66
It’s still interesting to me that my mileage is lower than what I’m used to for marathon training…but it’s definitely more purposeful. Coach had said we would use a version of the Hanson Method and it seems to be exactly what works for me. I’m really excited to see how things will shake out in Bayshore next month.
Have you been to an Adventure Run? Do you run in Hokas? When training for a marathon, are you a less is more or a heavy mileage person?