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 🙂 6 more sleeps! Well let’s make it 5 because we all know there’s no sleeping the night before a marathon 😉
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.
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 😉
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
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.
and lastly, some serious calf and soleus stretching.
Talk to you next week!!! I’ll have a race report for ya!
One thought on “Mesa-PHX Marathon Training – Week 9/10”
Strong sock game AND underwater pics? Impressive!