I can’t believe I am already finished with my second week of marathon training. My marathon is going to be here before I know it! However, lets not get ahead of ourselves.
I had another great week of training. My body seemed to recover a bit better than it did the previous week, and I was able to hit both my workout and my tempo run. That is a sign of a good running week for me!
My long run went really awesome on Saturday. I woke up a little earlier in hopes of making sure to beat the rain, and besides a little mist it was a perfect day for a long run. Overcast, a slight mist, and in the high 60’s. During August in Virginia you don’t get much better than that.
I still need to work on pacing, but for the first time in a long time I went out on my long run without a course mapped out. I ran down various side roads, up and down a few back roads and just tried to avoid doing an out and back. It ended up making the run go by much quicker.
After my run I changed my top and headed out to find Wes along his 20 mile route to give him water. Thankfully he had a great run too which means a great start to Saturday for both of us.
I made sure to keep my PRO Compression socks on even after I was done to help my legs recover some. Even though I felt good I know how fatigued my legs can feel the day after a long run.
Here is a break down of my workouts for the week:
6 easy miles
1.5 mile warm up
5 x 1000 meters (400 meter recovery)
2 mile cool down
7 easy miles
1/2 mile warm up
6 mile tempo run (7:54 average)
1/2 mile cool down
12 mile long run
6 easy miles
What I’ve Learned This Week
Still Need to Work On Pacing
I did better this week but one of my prime focuses is pacing. Most runs went fine, but my long run this week still ended up being quicker than I was set to run. I averaged an 8:27 pace when my training pace called for around an 8:40. Not a huge difference, but with Hanson’s cumulative fatigue it is important that I stay as close to the set pace as I can. I don’t want a small difference in pace to affect a tough workout further down the road.
The foam roller has been my best friend this week. I had a really tight muscle deep in my glute I’ve been having to foam roll really good every day this week. It finally seems to be settling down, but I seriously don’t know what I would do without that thing!
This is a tough one this week. I actually had a really great week overall when it came to training. I guess if I had to pick my hardest run it would be the easy run on Wednesday. I could feel the fatigue in my legs and there were a few parts that I remember being tough, however if that is the toughest run I have in a week then I am OK with that.
I have to say that my best run this week was my tempo run on Thursday. It wasn’t easy by any means, but I felt very much improves from my first tempo run and felt strong almost the entire time.
Finally, I am excited to announce that I have been chosen to be a 2014 PRO Compression ambassador! You all know my love of PRO Compression socks and so I am honored and privileged to be able to help represent this company!
If you haven’t already, you should head over and check out their website.
What was your best and toughest run this week?
How far along are you into your training?