Week in Review: July 24-30

It’s hard to believe July is coming to an end. Summer goes by so quickly! This week I got back to the marathon plan after races/events the past two weekends switched up my normal schedule. I felt pretty good about this week.

Sunday – Rest day.

Monday – 40 minute bike ride on the trainer (10 min easy warm up, 8 hard, 2 easy, 8 hard, 12 easy cool down).

Tuesday – I did a 1 mile run warm-up followed by 800m repeats at 4:18, 4:03, 4:17, 4:18, 4:17, 4:16 with 90 second recovery intervals that I decided to walk for instead of slowly running + a .54 mile easy run cool down — Totaled 5 miles. That decisions to walk for the recovery was the best decision ever! It allowed me to get my breathing under control and heart rate to lower just enough before going again. When doing repeats in the heat, I find that even slow running isn’t enough recovery. This worked great! I was very pleased with how consistent I was able to be with this change (except for that second one), as that was the goal.

Wednesday – Biked 30 minutes easy pace on the bike trainer. This was a much needed recovery day from yesterday! I was so happy to see this workout in the plan for today. I recently received “Run the World” in the mail and got started reading it. It’s pretty good thus far!

Thursday – Ran 6 miles (1 easy, 4 at mid-tempo, 1 easy) on the treadmill. 

Friday – Rest day.

Saturday – Ran 11 miles with my husband to/around the GVSU campus. The weather was great, which made this feel like a breeze! It was such a relief compared to last weekend. I love when taking it slower (10:37 pace) gives me the energy to feel like I could just keep going. I had a little bit of aches/pains along the way, but nothing too bad. I’ve been really good in the last few days about getting back into the stretching/foam rolling habit. It’s so easy to get out of routine in doing that. I also just got a muscle roller stick (it literally was delivered a few minutes after we got back from our run). Talk about great timing! I used it today after my bike ride.musclestickroller

It felt good to have a normal week again and end with a strong long run!

Out of curiosity, what is your post long run recovery ritual?


Week in Review: July 3-9th

What a fun week!! We had a great time up north for the holiday weekend + spent some time at my parents pool on the 4th. I also got some more great marathon training sessions in!

Sunday – Biked (10 min. easy, 10 min. tempo, 2 min. easy, 3 min. hard, 5 min. easy)img_8192

Monday – Happy 4th of July!img_8182I ran 4×800’s with 2 min. recovery intervals (and a 1 mile warm up and 1.2 mile cooldown) — total of 5 miles. Had to put the festive compression socks on after this one!b5b97ded-50d4-4f67-ad92-831b0954e518

Tuesday – Biked 30 miles on the trainer! That’s really pushing my limits for indoor mileage if I don’t have a tv or something on. It was a good ride though. Pretty high mph average (18.82) for that distance for me, so I was happy! I practiced a few yoga poses on my deck after the ride. This was definitely not in the marathon training plan, but with our 100 mile bike ride coming up on the 16th I wanted to make the most of my time inside too.
Wednesday – Rest day.

Thursday – Ran 7 miles (Goal: 1 easy, 5 marathon pace, 1 easy). I was pretty happy with the outcome. My 5MP miles were pretty close to goal pace (within 5-6 seconds), so that was awesome! It was sooo hot out for this run. I ended up putting my head in someones sprinkler and running through a few others lol. It definitely helped!

Friday – “Rest” day. I ended up taking a 1 hour yoga class at a park by the beach.It was a fun class and I got to finally meet Mindy, of Just a One Girl Revolution, who also took the class.

Saturday – Here we are…a bunch of rule breakers here! haha I ran 9 miles (10:15 pace) with my husband and we ran a tad too fast for what our training plan wanted. But, like the last few long runs I’m just aiming at keeping it feeling fairly easy and conversational. So, bonus if it ends up a little faster and we still feel good. This was a big day for my husband as it was his longest run ever! *wohoo* He is such a champ!And a double bonus, my new slideproof hair ties work!

I didn’t loose the bottom one from my braid and it didn’t rip my hair out removing them like I thought they would. Yay! After the run we came back and I immediately started to re-stain our front porch (ignore the chipping white paint — that’s the next project!). And then finally jumped in the shower! 😉 Anyone else in the process of getting ready to move? There is so much that needs to be done! You all should see the pile of stuff I have ready to sell in our moving sale…it’s crazy!!

That was my week! I hope you all had a great one too! Next week is going to be a little different for me as it’s the week of my century ride. I’m cutting out my long run and just doing my usual track repeats on monday and then doing a longer tempo run mid-week. I’m planning on taking two full days off before the ride. Lots of nerves about this event! Wish me luck…I think I need it!