Mile Markers: Training Routine

I’ve settled into a routine of training over the past few weeks. I run 30-34 miles each week, with a long run, workout, and usually a few random faster miles in the form of a progression run. I’ve been good about getting in some strength training each week and increasing how much weight I’m lifting. It’s a routine that simultaneously provides a bit of variety and training stimulus while still be comfortable. And until marathon training begins in a few weeks, I’m comfortable with being comfortable in a routine.

Monday: 25 minutes Pilates 

I woke up early to run and then decided to rest from running. Instead, the dogs and I took a few long walks to enjoy the beautiful weather. 

Later in the day, I did a short but challenging Pilates workout, which featured lots of plank variations. My core was shaking throughout this whole workout!

Tuesday: 7 mile progression run & 10 minutes core work

Ryan, Ollie, Charlie, and I ran 4 miles easy together, and then Ollie and I completed a quick 3 marathon pace-ish miles on our own. Ollie has come such a long way in his behavior while running from when we first adopted him and he pulled too hard on the leash. At some points on this run, he was running (still leashed) right by my side! 

I snuck in a quick core workout at home – neither of us felt like going to the gym for a full strength session. I did straight arm planks, side planks with leg lifts, single leg bridges, and clamshells. Just enough to target the core, hips, and glute to keep everything working sound. 

Wednesday: 5 mile fartlek run & 30 minutes strength training 

Ryan’s half marathon workout of the week was 4 x 4 minutes at 5K pace. A traffic light cut our first interval a bit short and then we settled into a good 7:30/mile pace for the middle 2 intervals. Our last interval clocked in at a 6:40/mile pace – I’m pleased by how well a moderate amount of speedwork has been paying off this summer!

I have been increasing my weights a bit in strength training. I really wish our apartment gym had a barbell to increase the weight I use for squats, but I settled for 30-35 lbs using dumbbells. I did goblet squats, lateral lunges, single leg deadlifts, bear crawls, pushups, and assisted pull-ups. 

Thursday: 5 mile easy run

Ryan, Ollie, and I ran nice and slow after the previous day’s speed workout. This was one of those runs that leaves you feeling better than when you started – always the sign of an easy run done right!

Friday: 4 mile easy run 

We took both dogs on this short run and deliberately kept the effort very easy. For us, we wanted to conserve energy for our long run; for the dogs, we wanted to make sure they both had plenty of energy to go to the dog park after work. 

The last time we went to Marymoor Dog Park, Ollie could not work up the courage to jump into the river and swim. But after his swimming adventures last week, he did not hesitate to swim. Charlie ran around and socialized with other dogs while Ollie swam after sticks and his ball…and then outswam other dogs and retrieved toys. We quickly relocated to a part of the river with fewer dogs so that Ollie could play fetch without us having to chase him to retrieve the stolen toys. 

Saturday: 12 mile long run 

Ryan and I ran 12 miles through the wine valley. This was Ryan’s longest run to date, at the end of his first 30-mile week, and he crushed it – we maintained a comfortable 8:53/mile average pace. I really enjoy having Ryan’s company on long runs. After the run, we had brunch at a local cafe – I had scrambled eggs with lots of vegetables, toast, and potatoes. 

We spent most of the day on our feet after brunch. Our beer had finished its first fermentation, so we sanitized the bottles, prepared the priming sugar, and bottled the beer. In two weeks we will hopefully have our first batch of homebrewed beer ready! After bottling, we went to church and then volunteered at the after-Mass cafe. By the time we arrived home, I was more than ready to sit for the rest of the evening! 

Sunday: Rest day

We opted not to go hiking since we had a long to-do list: grocery shopping, kombucha brewing, and preparing a large shipment of EnduraPouches. Brewing beer was so fun and gave me the push I needed to start making my own kombucha. 

[Tweet “Getting into an off season training routine plus the week in review via @thisrunrecipes #running”]

Do you get into a routine with your running?
How was your week of running?
Do you make your own kombucha or beer?