Monthly Archives: February 2014

Training Week of 2/17–3 weeks until Shamrock Marathon

Another week down and only 3 weeks until the Shamrock Marathon. This week I only got in one marathon specific workout…..a 35k long run on Monday. I had intended to go 40k, but decided to do 35k and push the last 5k to get my body running 5:10/mile when tired. The run beat me up more than I expected and I ended up taking it pretty easy the rest of the week. Today (Tuesday) I have a 5 x 5k workout scheduled, but once again it is snowing….I sure hope it stops and clears by this afternoon!!!

Monday

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~25 miles total (Valley Centre 715)

-10 minute warm-up

-35k in (1:58:09–5:25/mile average) 17:12-17:02-17:05-17:05-16:55-16:46-15:57

– 15 minute cool-down

(planned on doing 40k, but felt I needed to run 5:10 pace at the end to get used to running at race pace…(could have slowed back down to 17:00/5k and finished out a marathon in 2:22-23)

Tuesday

35 minute jog on treadmill (sore…)

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Wednesday

50 minute jog on treadmill

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Thursday

35 minutes on parking lot (due to snow)

35 minutes on hill roads

Friday

45 minutes on turf fields

55 minutes on turf fields with 25 x diagonals with 1:00 recovery

Saturday

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90 minutes on treadmill with last 60 minutes at 6:00/mile

Sunday

60 minutes easy on turf

60 minutes easy on turf

Week of 2/10–4 weeks until Shamrock Marathon.

4 weeks left until the Shamrock Marathon!

Monday

50 minutes easy on turf

50 minutes with 12 x short slight hills (in between lots by middle school)

Tuesday

45 minutes on turf

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Wednesday

Valley Centre Loop (715 meters)

20 minutes easy

I alternated between 2:12 and 2:26-2:29 per lap. That comes out to 4:57/ mile and 5:28-5:35/mile…

Total time was 56:33 and 5:18/mile

10 minutes easy

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Thursday

70 minutes easy on treadmill

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Friday

85 minutes easy on treadmill

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Saturday

65 minutes on treadmill working to 9 mph by 20:00 then from 2.5-5% grade over last 40 minutes

50 minutes easy on treadmill

Sunday

30 minute jog  (right lower leg acting up…want to be ready to go for tomorrow)

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Solid Alternation Workout Today

Today I did another Canova marathon workout that consisted of running continuously but alternating between a little faster than marathon pace and a little slower than marathon pace.
I ran the workout on my flat 715 meter loop and did 24 laps total. I alternated between 2:12 and 2:26-2:29 per lap. That comes out to 4:57/ mile and 5:28-5:35/mile…
Total time was 56:33 and 5:18/mile

4.5 weeks until Shamrock

Training from Week of 2/3 (5 weeks until Shamrock Marathon!)

5 weeks until the Yuengling Shamrock Marathon! Another difficult week due to the weather! This is becoming an all too common statement. Once again I was forced to delay and change some of the workouts because of the weather. I was able to get in a great workout on Saturday. The most interesting part of the workout is not the pace of the 5k repeats, but the pace of the recovery. This is something that Renato Canova sees as being extremely important….the 5:00 I was running in between (2 laps of the 715 meter loop) was run at 5:35-37/mile. A number of people out there could complete this workout with 5:00 full recovery, but making it 5:35/mile makes it completely different! The next 3 weeks are going to be super intense and important to me doing well in Virginia Beach!

Monday

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90 minutes (30 on  indoor track then 60 on treadmill)

Tuesday

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50 minutes easy on turf fields

Wednesday

75 minutes on treadmill (60 minutes of it at 6:00/mile)

65 minutes total (55 minutes of it working to 6:38/mile and then from 3% grade up to 5.5 % grade over the last 40 minutes)

Thursday

50 minutes easy on turf

50 minutes easy on turf with Amanda and Liz (while kids played)

Friday

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50 minutes easy on turf

Saturday

Valley Centre

-20 minute warm-up

– 4 x 5k / 2 lap moderate recovery (16:09-(5:00)-16:03-(5:01)-15:43-(4:59)-15:32(4:58)-1 lap in 2:06

-12 minute recovery

(5:00 recovery=5:37/mile)

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Sunday

45 minute jog on turf…slow, right calf sore

40 minute jog on turf…right calf sore

Link

Another week down and 6 weeks to go until the Shamrock Marathon! This winter has made training for a marathon difficult! I have found myself adjusting workouts on a weekly basis. Monday was supposed to be a 4 x 5k specific workout. There were 30 mph winds and I adjusted it to a 15k aerobic threshold run. The time does not seem fast, but the wind made it more difficult than it looks.

Thursday was a big “Canova Marathon Block”….Normally I do the first of these workouts early in the morning before work, but this time the first part was done at 3:00. This meant that the second half had to be done at 9:00 after the kids were asleep. Overall I would say the workout went well. I ended up getting in 30 miles total with 22.5 miles of it at 90% of marathon pace or faster. Another main part of this workout is not eating any carbohydrates in between the workouts. The first workout does a good job of lowering glycogen stores while the second depletes them. I had planned on running 3 x 2 miles to end the second workout, but found myself hardly able to lift my legs over the last 1/2 mile of the second 2 mile interval. Mission accomplished…I was depleted!!! It was a long slow 2 miles back home! In theory my body should now have stored more glycogen in my muscles/liver to get me to last even longer/farther next time out. It should also help in training my body to use a better ratio of fats to carbohydrates over the course of the marathon.

This week:

Once again the weather has forced me to change a workout! On Monday I had a very long specific endurance long run scheduled, but once again it was snowy and icy. The next day that I have the time to do a long workout is Wednesday. On Wednesday (assuming the afternoon weather is okay) I am planning on doing the 4 x 5k workout I had scheduled last week. If Wednesday goes as planned I will do Dos Santos type long run on Saturday morning that will include 2:00 hilly at 6:00-6:15/mile then 5k at marathon pace and 4 x 400 at 67-68 with :30 recovery…..and move the long marathon specific endurance long run to next Wednesday. I can definitely say that this winter has been the hardest in training for a marathon. It has caused me to be both creative (changing workouts or manipulating them on a treadmill that only goes 10 mph) and accepting of the fact that I am not in control of whether or not I am going to be able to get a workout accomplished.

Monday

Valley Centre Loop

-2 mile warm-up

– 15k (49:15→16:40/16:33/16:02)

-2 mile cool-down

(Crazy wind…planned 4 x 5k/1 mile, but had to change)

Tuesday

70 minutes easy on treadmill

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Wednesday

45 minutes on sidewalks/road

43 minutes easy on turf fields (with Amanda…the boys played in the snow!)

Thursday

30 mile day…

Run #1: 2 mile warm up…10k in 35:10 (17:45/17:25)…10k in 32:20 (16:19 /16:01)…2 mile cool-down

Run #2: 2 mile warm-up…10k in 34:51 (17:40/17:11)…2 miles 9:58 (4:56/5:02)  3:00 jog…2 miles in 10:33 (5:08/5:25…last 1/2 mile at 5:35 pace…spent!!! (That is one of the main point of this workout. I did not have any carbs in between the two and I wanted to “bonk”)…2 mile cool-down

6.5 weeks until the Yuengling Shamrock Marathon!

Friday

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50 minutes easy on turf fields

Saturday

50 minutes easy on turf fields

55 minutes total

20 x diagonals on turf field

Sunday

60 minutes easy on turf with Amanda

50 minutes easy on hilly roads

Running on the snow covered turf with Amanda while the boys play!