Last week started and finished strong with a great long run and a new 8k PR. I had a few extra recovery days then planned during the week, but all in all felt really good about all of the workouts I got in. Less than two weeks till marathon day!
Here’s the day-by-day breakdown:
Monday: After missing out on my long run over the weekend I put in a great, confidence-boosting 20-miler on the treadmill.
Tuesday: Strength workout – main focus on upper body and core.
Wednesday: Rest Day
Thursday: Unplanned rest day – turned my early alarm off even though I had plans after work.
Friday: I went back to the treadmill for hill repeats. After a mile warm-up I did 6 hill repeats between 3.0 and 4.0 inclines starting at an 8-minute pace and working my way down to a 7:30 pace before cooling down for a mile and wrapping up with a core workout.
Saturday: After 10 easy minutes on the treadmill I put in 30 minutes on the elliptical and a quick core workout followed by lots of stretching so I’d be good to go on Sunday morning.
Sunday: Race day! I crushed my 8k PR with a 38:03 finish at the Acumen Race for a Cause 8k. Full recap coming tomorrow!
Week three on my training schedule for the Nike Women’s D.C. Half was a fall back week so it was a bit easier than normal weeks and it came at a good time. I came down with a little bit of a cold so I wasn’t feeling great and I also had travel plans over the weekend, so it was nice not to have to worry about a couple tough runs over the weekend. I ran 12.43 miles last week. Here’s the day by day training breakdown…
Monday: Spin Class in the morning followed by a strength workout. Those early morning classes sure are a lot easier when you have the day off and can come home and go back to bed afterwards!
Tuesday: I was up early to get in a speed session running hill repeats before an early morning personal training session with a client. Fortunately it wasn’t too cold out as I charged up the Wilson Boulevard Hill from Rhodeside to Four Courts seven times in the middle of my 5.25 mile run.
Wednesday: Today was supposed to be a cross training day, but I had another personal training session planned for Thursday morning that was going to get in the way of my tempo run so I gave back-to-back speed days a shot. This was tougher than I expected and I struggled through just a 30-minute tempo run mid-afternoon at the office gym. I got in 4.08 miles starting at an 8-minute pace and reaching a 6:58 pace by the end. I usually don’t count my first 8 minutes at an 8-minute pace as part of my tempo pace, but just wasn’t feeling it today and let it count as part of the 30 minutes. I followed the run up with a strength workout.
Thursday: My PT session ended up getting cancelled, so instead of biking there and from there to work as the day’s cross training, I decided to hit my apartment gym early and put in 30 minutes on the stepper.
Friday: Rest Day.
Saturday: 30 minutes on the elliptical in my parent’s basement. This made me crave a treadmill in my own apartment even more – so nice to not have to go elsewhere to workout especially when you’re not feeling great.
Sunday: My Mom got me a guest pass to the Y she belongs to. It’s an awesome gym just down the road from their house and I’m always bummed that it wasn’t there until after I left for college. I was planning on 3.1 today and knew I couldn’t go as fast as usual since I was still a tad congested, but got a pretty good run in starting at an 8-minute pace and working my way down to 7:19 by the end. I’m ready to get back into the full swing of things next week after a good recharge week.