Mesa-PHX Marathon Training – Week 9/10

Wooo shit’s getting real, I got my bib number! 9440 baby. Sounds lucky to me! This was a good week, I love how Lifelong Endurance maintains some intensity across the taper – it helps me not lose my marbles! Was a great week πŸ™‚ 6 more sleeps! Well let’s make it 5 because we all know there’s no sleeping the night before a marathon πŸ˜‰

phx

Monday, February 12th

3k up, 3x [10:00 @ marathon goal pace, 3:00 jog], 3k down

Like I’ve mentioned, I’m not exactly sure what marathon goal pace is this time around. It’s a fast course. and because I’m not putting any pressure on myself, who know’s what will happen! For today’s intervals I just went with ~5:15/km because that felt good. A little fast, but whatever.

zero or above = shorts

Today was also my last day off before an eight-day stretch of work so I figured I might as well get a strength session out of the way.

LOTS of planks, bicycle abs, ab scissors, Russian twists, V-sits, leg lifts (laying and standing), bird dogs, dead bugs and finally, some much needed stretching.

Tuesday, February 13th

8k aerobic. Holy hell my quads are still sore from racing down Mount Hays on Sunday in the snow! Had to rock the PRO Valentine’s socks, since tomorrow is a non-running day πŸ˜‰

Wednesday, February 14th

Swimming! 1300m today!

Once I get to 1500m (probably after Phoenix) then I’ll start working on my speed. If you live anywhere around northern BC, check out the Tyhee Lake Triathlon in July. It was the best northern event I have ever participated in, and this year I am determined to be ready to swim 1500m in open water so I can tackle the Olympic distance triathlon!

Thursday, February 15th

Annnd it snowed. That’s okay, I love doing this one on the treadmill!

3up, 1, 2, 3, 2, 1, 2, 3, 2, 1, 3 down

  • 1 = 1 min @ 5k race pace, 1 min moderate
  • 2 = 2 min @ 10k race pace, 2 min moderate
  • 3= 3 min @ 1/2 marathon race pace, 3 min moderate

THIS WAS SOOOOOOOOOOOO GOOD! The first 2 kilometers I had my watch on outside running mode by accident and it thought I was running 13min/km, whoops. I restarted it on indoor mode. This was soooooo good!!!! I ran the moderates a little faster than my overall pace at CIM. Serious confidence booster!

Friday, February 16th

Taking a rest! No cardio for me today at all. All I did today, besides trying on these beautiful new Altra Torins and looking forward to testing them out on Sunday’s easy run, was FOAM ROLL. That’s. It.

Saturday, February 17th

last long-ish run!! 16k as:

  • 5k easy
  • 7k at GMP (went with ~ 5:15/km again…a little fast)
  • 3k easy
  • 1k hard

20180217_1203131430451270.png

Sunday, February 18th

7k easy before work

30 minutes of functional strength & stability

3 sets of:

  • 30 Russian twists with 4kg jug of epsom salts (LOL)
  • 16 lunges with two 4kg jugs of epsom salts (double LOL)
  • 20/side fire hydrants
  • 16/side donkey extensions
  • 30 horizontal ab scissors, 30 vertical
  • bridge hold
  • 10/side one-legged bridge with vertical & side leg swings
  • 30 dead bugs

What’s a dead bug? Jade taught me.

deadbug

and lastly, some serious calf and soleus stretching.

20180130_073325202475194.png

Talk to you next week!!! I’ll have a race report for ya!

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