Happy Easter! This week marks the approximate halfway point of half marathon training, so I took a cutback week. It was also Holy Week, meaning a busier week followed by lots of good food and drink on Sunday for Easter. As a whole, this was a relaxing week – exactly what I needed.
Monday: 8 mile progression run & strength training
I took Ollie on a progression run with me. As a man we see frequently on the trails described him before our run, you could see the energy in Ollie’s eyes. We gained about 300 feet of elevation and picked up the last two miles to marathon pace. I was reaching for my phone after the run when I felt Ollie tug on the leash.. and looked over to see him about to chomp down on a giant piece of goose poo. A quick reprimand prevented him from actually consuming it, but goodness, dogs are gross.
My motivation was not high in the evening, but discipline overcomes low motivation. I set the goal to strength train for the duration of Ryan’s 3 mile run – about 25 minutes – and did exactly that. I completed three sets of negative pull-ups, kettlebell exercises, and some core/mobility exercises.
Tuesday: 6 mile easy run
I divided this run into two parts. The first three miles were on flat terrain with Charlie and included several puggle potty breaks. Before I left, I had harnessed up Ollie, so I quickly switched dogs and completed the second three miles on hills with Ollie.
Wednesday: 3 x 2 miles at half marathon pace (10 miles total)
A new route can do wonders in a training cycle. I’ve really enjoyed a new-to-me route for my tempo runs recently: it’s about a 2km road loop, so it’s mentally easy to break up into loops for a tempo run. The change of scenery is pleasant and the tight turn at one end of the loop allows me to practice maintaining pace through 180-turns – which is exactly what I will have to do on race day.
This run was another strong tempo run in the books. I finished feeling strong and like I could keep going at that pace, which is exactly how it should feel – tempo runs aren’t time trials. I ran the 2-mile repeats all around 7:15/mile, with the final mile at 7:10.
A good mat session is always satisfying. Since I did not do a second strength workout this week, I picked a more intense workout with the magic circle, which intensifies the workout by adding resistance to the arms or legs. Charlie approved of the more laidback nature of this day.
Friday: 3.3 mile trail run
I met up with a friend and coaching client for a trail run. Ollie came along because Ollie loves the trails and I love it when he’s a tired, calm dog for the rest of the day. We did about 3.3 miles along the trails of a local state park and had a really fun time.
Saturday: 4 mile run
Ryan and I were both feeling a bit sluggish so we kept this run short and easy. My legs finally loosened up by the end of the run,
Sunday: Rest day
This year, we really indulged for Easter. I baked a quiche and cinnamon rolls for brunch after Mass, because Easter brunch is like Thanksgiving – it’s all about the good food and drink.
How was your week in running?
Do you enjoy trail running?
What are your favorite brunch foods?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.