Another 50 mile week is in the books, and I am this close to the sharpening phase of training for CIM. I still feel good overall and am confident in my training, but I am also feeling the fatigue and am getting a bit eager for the taper in a few weeks.
I am loving marathon training during this time of year: the dark mornings and sunrises, the crisp temperatures that are perfect for long sleeves and shorts on most runs, and the fall foliage that makes every mile more beautiful.
Monday: 10 mile easy run
I ran 9 miles on my own (with the last two at a moderate effort) and 1 mile with Charlie. Ryan has been running Ollie a few times a week, but poor Charlie hasn’t done much running in a few weeks. He was so happy to get out and run, even if just for a mile!
Also, the sunrise was stellar this morning (see the photo above!). Any hill is worth the climb to see the sun rising over the mountains.
Tuesday: AM: 7 miles easy; PM: 25 minutes strength training
I know that the miles are piling up when my easy runs are at a much, much slower pace than they were even just a few weeks ago. It can be disheartening – training hard to run faster yet seeing slower paces – so I just try to trust in the slow work of training. The goal here isn’t fast easy runs – and those slower miles are a sign that I am putting in the hard work where it needs to be.
Wednesday: 9 miles with 8 x 4 minutes at 10K pace
I opted for a fartlek version of 1K repeats when it started pouring rain as I drove to my preferred speedwork trail. 4 minutes isn’t quite exactly 1K (I think I ran 0.55-0.57 for the repeats) but it was close enough and mentally easier in the rain. Out of every type of workout, fartleks/intervals are the most difficult for me to run in the rain. I worry about slipping on wet leaves or puddles, and something about focusing on time and effort rather than distance and pace made me relax a bit more.
10K pace feels hard in the middle of marathon training, but served as a good sprinkle of speed into my training. I didn’t quite hit what would technically be my 10K pace (based off of Jack Daniel’s VDOT calculator), but the effort was appropriate and 5 seconds per mile off is close enough, especially in the wind and pouring rain.
Afterwards, I took a cue from this month’s workout round up and spent time stretching and foam rolling.
Thursday: 25 minutes Pilates
When I have a rest day during the work week, it’s a combination of rest from running/check off big items on my to-do list for the week. I woke up early for a quick magic circle Pilatesology workout and then spent the rest of the day writing out training plans for my athletes for the new month.
Friday: 17 mile moderate long run
I warmed up with easy running for two miles, ran 14 miles at 10-20 seconds per mile slower than goal marathon pace, and then cooled down for one mile, all on rolling hills. I’m preferring rolling hills more and more for my runs, except for hard and fast workouts or runs where I don’t want to deal with any traffic crossings. The pace for this run was comfortable and sustainable and actually required a bit of holding back even near the end – which was the purpose of this run. Not all good workouts should be completely draining.
This workout came straight from Brad Hudson’s Run Faster from the 5K to Marathon. Unlike the demanding marathon pace long runs found in plans like Pfitzinger, this workout was done just slower than goal pace, which makes it a bit more manageable during the peak weeks of marathon training. The workout made me focus on controlling my pace, holding back my effort, and getting mentally comfortable with a sustained effort – all important for the marathon!
Saturday: 4 mile easy run
Ryan and I ran 4 easy miles on a flat, flat, flat route – after doing my long run on rolling hills, my legs needed a break. It rained the entire time that we ran, but the miles pass more quickly with company. I notice my easy pace is faster but at the same effort when I run with Ryan, because my mind isn’t focused on each step.
Sunday: 3 mile easy run
We accidentally slept in (it’s so dark in the mornings!) and the chance of rain increased with each hour of the day, so we decided not to hike. We’re in the mood for a long 8-10 mile hike, not a short, rushed, crowded hike.
Instead, Ryan and I took Ollie and Charlie on a short and hilly run. Ryan has been working on his speed and is getting so fast – and so is Ollie! Charlie and I could barely keep up with them.
After our fun family run, we took a drive through the mountains to see the fall scenery without having to brave the rain. Ollie adores car rides and Charlie will actually snuggle with him in the car.
Also that’s pretty much how I feel right now. 5 more weeks to go!
Don’t forget to enter the Feetures! Merino Sock Giveaway! Ryan is also hosting an amazing giveaway on his website – a Polartec rain jacket, fleece, vest, and beanie (retailing over $400!) from the new collection on Gear Well (includes both men’s and women’s sizes). If you spend any time outside in winter, you will want to enter this or take advantage of the Rainy Season Sale. You can enter the giveaway here!
I am also guest posting over at Running on Happy today (congrats to Rachel on running the Marine Corps Marathon!) so be sure to head over and check out the recipe I am sharing for Meatless Monday!
Linking up with Weekly Wrap!
How was your week in running?
What’s your favorite time of year to train for a race?
Are you dressing up for Halloween?