Happy Easter Monday!
Ooof, I’m sore. This week’s running did not go as planned because of soreness and a bit of training fatigue, so I significantly cut back on my miles. I did manage to include 2 Pilates workouts, 2 strength workouts, and drills/strides, so it’s no wonder I felt a bit of soreness in my glutes.
You win some and you lose some, right? For all of the good weeks of training where everything goes well, there are those weeks that just fall a bit short of what was planned. Rather than focusing on what I didn’t do this week (long run), I prefer to focus on what I did accomplish (I did plyos!) and just add back my miles from there.
I wanted to focus on speed work a bit over this maintenance period, but my body needs some down time between training cycles. Adding in strength workouts and maintaining long runs is more important, so I’m going to dial back to one short fartlek a week (like, 30-45 second intervals sprinkled into a medium length run) and one progression run instead. Which, as a note, is what Hudson recommends for the pre-marathon training period.
I prefer higher volume (for me) weeks with lower to moderate intensity. By accident this week was lower volume with higher intensity, which I definitely felt (the above mentioned soreness) and honestly I missed my long run this week.
After how much success I experienced adapting Brad Hudson’s plan from Run Faster from the 5K to Marathon, I’m heavily adapting his marathon as well. I’m tweaking it for how I want my training weeks to look and adding several of my own workouts, but his methodology worked so well for me in half marathon training that I want to see what it can do for me in the full.
Monday: AM: 7 miles easy run; PM: 25 minute Pilates workout
It rained almost every day this week, so my Patagonia Houdini was my go-to option for running outfits this week. And, I’m excited to share, my Saucony Kinvaras faired well through the rain and puddles. Usually my Pure Connects would soak through (gross), but my Kinvaras were so dry you would have not suspected a rainy run.
Tuesday: AM: 7 miles with 4-3-2-1 fartlek workout + drills; PM: 25 minute strength workout with plyos and kettlebell
I did this short countdown fartlek workout. I’m not sure what my pace was, since I run by perceived effort, but I aimed for 5K effort or slightly faster. It was a fun workout overall but a bit harder than my body wanted. I need to remember that even after a half marathon I’m not always ready to go back into higher intensity training for a few weeks. My body and mind simply prefer longer easy runs over shorter and faster runs.
My strength workout was a bit of a hodgepodge but I enjoyed it. I did: 10 reps of hopscotch, jump squat, single leg jumps, and skater plyos, 2 x 15 reps of kettlebell halo, figure 8, orbit, and windmill, and 2 x 12 reps of this kettlebell workout.
Wednesday: AM: 5 miles easy run + 4 x 20 strides; PM: 15 minute Pilates workout
Today’s run was a fairly unremarkable rainy run. Oftentimes those unremarkable runs are very enjoyable, though, because they’re relaxing, easy, and simple.
Thursday: 5 mile tempo run, 7:38/mile average + 20 minutes bodyweight strength training
I intended to do my long run this day (since Good Friday was this week), but I cut the run short when I arrived at the trail and couldn’t find my driver’s license. Since I was already there, I did a quick 5 mile tempo run to make sure my license wasn’t lying on the side of the trail from my 5 mile run the day before. Needless to say, I was panicking.
On the bright side, I ran my fastest recorded full mile on this run without even trying: 6:52! By the final mile of my tempo run, I just wanted to get home so I slightly increased my pace and somehow ran that time. My Garmin also recorded my fastest 5K to date at 22:28, which makes me curious how I fast I could do a 5K if I actually pushed at 5K effort rather than sticking to a more comfortable tempo pace for most of the run.
And then I got home and found my ID in my Patagonia’s pocket, so I panicked myself over nothing. Oh well, missed long runs happen. Since I was already in workout clothes, I did the PM strength workout from Angela’s workout from the round up last week.
Friday: 3 miles easy
I tagged along with Ryan for an early morning run. I did this easy run treadmill workout from Meredith’s blog, which kept the run interesting. Yes, I sometimes get bored during even 3 mile treadmill runs. You’d think that a pre-coffee treadmill run would be more manageable since I’m not fully awake, but instead the miles just drag by as I anticipate that steaming hot mug of caffeinated goodness.
Saturday: 7.8 mile hike, 2200 feet elevation gain
We hiked Lake Serene, which originally kicked our butts when we did it as hiking newbies in the extreme heat of this past summer. This time the hike was significantly easier, thanks to pleasant weather and a better base of hiking. The final 1.5 miles of steep climbing left us a breathing a bit heavier than normal, but we finished feeling this hike wanting to do more.
And what a beautiful hike! Most of the trail was mossy and snow-free, until the very top at the lake where the cliffside was still covered in powder.
We celebrated Easter with Mass, breakfast at our favorite brunch spot, and a delicious lamb dinner.
Where do you first feel soreness after hard workouts?
Did you celebrate Easter?
Do you prefer high volume/low intensity or low volume/high intensity in your running?