This is my accountability blog, designed to keep me focused. This plan was designed by me and is based on Hal Higdon’s Novice 2 Marathon training plan,with insight from Owen Henderson’s “Science of Running” and Alan Culpepper’s “Run Like A Champion.” with a heaping helping of solicited advice from a running friend. Marathon Training is a learning experience for me and I am tracking my progress for future reference.
Monday – Planned 5k Easy Running / Cycling 12 minutes WU / 4 x 5 minutes intense with 3 minute recovery
Actual : 5k was an easy run with a buddy. Cycling was done at the gym, followed by CxWorx with another buddy. We usually go on Tuesdays but she is not available then so we switched days.
Tuesday – 5k Easy / Core Strength
Actual : I did the core strength yesterday due to the unavailability of my workout partner. Tonight I joined my run group for a social run. I ran with a couple of people who have not been running much. It was a nice enjoyable slow pace, but they coerced me into running 6.5km. I am so easily persuaded.
Wednesday – Planned 29km
Boom! Done! With a HM PB to boot! It was only by 5 seconds but I’m taking it.
Thursday – Planned 5k Active Recovery / Core Strength
Actual: Before I even laced up my shoes I decided to shorten this distance to 3km. I finished with 2.65km. I was not mentally prepared and my body decided that it wouldn’t cooperate either. It was a horrible run and I hated every step.
Core strength : I attended CxWorx class with a buddy. It was interesting to note how sore my core was after yesterday’s run. I guess the lesson that I learned is that my core muscles work hard during a long run ( and that’s good, right?) and require time to recover. It was tough workout and I decreased the level of intensity. It felt good to be done.
Friday – Planned Warm Up 2k / Strength Training / 2k Tempo / 2k Cool Down
Actual : I am feeling fatigued. With a road race on Sunday, I opted to do some light strength training, with a 3k warm up.
Saturday – Rest
Actual : I ran a windy 2km for Run Streak Day #861.
Sunday – Lorneville Loop 13k Road Race
Actual : Nailed it! I wasn’t sure how this would go, a hilly road race only 4 days after a Long Run. I planned to use this as a Tempo Training Run with no thought of trying for a PB. The first few kilometers were uphill and I struggled with my breathing. A downhill stretch at 5 -6k was a welcome relief and allowed my legs to wind up and then just keep going. My pace was faster than I planned but it felt good so I decided to just go for it. I finished 22 seconds faster than my previous best time, and it was also my best 10k effort by 30 seconds.
Summary: In hindsight I could have planned this week better. The 29k long run followed by a 13k road race four days later wasn’t my best idea. Core strength workout the day after a long run was a horrible idea. But hey, this is a learning experience and I maybe I will be smarter next time. Thank goodness my body is smart enough to tell me when I am being a dumbass. And thank goodness I am still smart enough to listen to my body.
Total distance this week 62. 3 km. If you are keeping score you will realize that I earned 3 PB’s this week, including Wednesdays 21.1k. I’ll take it.