Richmond Marathon Training: Week 3 Review

Alternate title: The Week of Almost No Running

So this week wasn't so great. This has been the lowest mileage week I've run in a couple months, though not by choice. I feel a little guilty for not spending more time in the gym but I think the mental break did some good, too. I'd much rather take a few days now than a few weeks later on!

Planned: 58 miles
Actual: 33 miles

Monday
Rest
Rest. Easy peasy.

Tuesday
11 miles
Track workout with R.E.D. 16 x 200 meters @ 45 seconds, 200 meter jog recovery. Kept all of these slightly under goal pace. It was easier than I thought it would be but the last few were still tough. Added a longer cool down on to get mileage up to 10.5 for the day.

Wednesday
13 miles
Since I was planning on running the Rice Street Mile, I wanted to break my mileage into two. I went out for 7 miles at an easy pace (7:55 average) in the morning. Throughout the day, my right hip was really tight so I decided to forgo a second run in favor of a bike ride at the gym. It was when I was leaving the gym that my foot started to hurt.

Thursday
5 mile recovery
0 miles
After a lot of frozen water bottle rolling, an x-ray and some instruction to stay off of my foot, I went home and ate my feelings. No running, no gym. Just a pity party. Sorry I didn't invite you.

Friday
9 miles w/ 4 miles at 1/2 pace
0 miles. Hard intervals on the bike. My quads burned!

Saturday
5 mile recovery
0 miles, no gym. I did practice my endurance drinking, though...

Sunday
15 miles
12 miles; 1:38:11; 8:10 average pace
Went to the gym to test out my foot in hopes that I could run. It felt tight at first but loosened up after a few miles. After hitting the max time limit on the treadmill, I opted to quit for the morning. People were starting to look at me weird because I was sweating so much I could literally wring out my hair.

I ran Calhoun  (3.04 miles, 23:22; 7:41 average pace) later in the evening and jumped in the lake to cool down.

Here's to what I'm hoping will be a kick-ass week of running!

Onward.

In case you missed it:

Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

Comments

Post a Comment

Popular posts from this blog

stalk me when i run (and other marathon things)

STALK ME The Twin Cities Marathon is on Sunday and for those of you that are supremely interested in my progress (or lack thereof) you can track me via text messages on your phone. Neat-o, right? You have to register to track me by tomorrow night at 7:00 p.m., so procrastinate on something else and go sign up now! RACE PLAN I was quite vague about my dad and my race plan but we seriously hadn't discussed anything beyond run until we feel like stopping while staying in front of the sweep bus . Since then, though, we've come up with a plan of a 12 minute pace. That's roughly a 5:15 marathon (and 4 minutes slower per mile than my PR ). The course time limit is 6 hours. He has a history of starting too fast and burning out so my goal is to keep him slow through mile 18 and then we can pick it up from there. RACE DAY The weather on race day should be phenomenal, albeit cold at race start. Throw-away sweats are being sourced.  If you're spectating, please leave
Read more

my first race & other weekend activities

Image
Saturday was the first time I've pinned on a race number since Ragnar Relay last August. I ran the the Trail Mix race at Hyland and I found three other poor souls to do the 50K relay with me. Relay is misleading because it's not a relay at all, rather a team event where everyone runs the 7.75 mile loop together and then all our times are added up. Because I haven't been running much lately, I wanted to run this just for fun and stayed with my brother the whole time. We both crossed the finish line at 1:13:29, roughly a 9:27 pace. Since we had speedy dudes on our team, we ended up finishing 22nd overall (out of 95 teams) and 5th in our division of uneven mixed. Not too shabby.  Team "Three Men and a Lady" It was actually a great day for the race weather-wise but by the time I got home, my sweat had cooled me down significantly and I was freezing! I spent a good twenty minutes just trying to warm up in the shower before jetting off to see my two lit
Read more

how to train for the bear run on a treadmilll

Image
One of the races that made its way onto my 2013 race calendar is The Bear Run in Linville, NC. The Bear is a five mile run up Grandfather Mountain (here's my 2011 race recap ). The race is near one of my favorite cities in America, and it would be a good excuse to sneak in a little vacation. We'll call this my destination race of 2013. Here's the elevation profile of the 5 mile course: So how does one go about training to run up a mountain? Hills. Lots and lots of hills. Even if you're not training to run The Bear, hills are a totally beneficial part of training. (Stud runners Carrie Tollefson and Matt Gabrielson break down the benefits of hill training in this video .) But what if you live in Minnesota where every hill looks more like a glacier? Two words: treadmill incline. When I was first training to run it, someone much better at math than me figured out a treadmill run that would simulate the elevation profile of the course. I honestly
Read more