Monday, October 24, 2016

Five (5!) Weeks until CIM

Should I recap my previous week or lay out my plans for this week? Both? Okay, let's do it. Last week was {on paper} the 12th week of training for CIM. Although with one taper week and two recovery weeks for St. George, my training has not been continuous. 

After two lower mileage weeks, I was ready to jump right back into marathon training. I'm following Pfitzinger's Advanced Marathoning plan for running two marathons 8 or 10 weeks apart (St. George and CIM are 9 weeks apart). 

CIM Training Week 12 Recap:

  • Monday, 10/17 - Rest or XT day. I ran a easy 1 mile warm-up before a cycle class and weight-lifting.
  • Tuesday, 10/18 - 9.0 miles, general aerobic run . Back to mid-week longish runs. I love these runs. These runs make me a stronger runner. Consistency and increasing mileage are key. They almost make waking up at 4:20 am worth it. I kept the pace slow & steady and I felt strong all the way to the end (or coffee, which really is the end). 9:48/mile average pace.
  • Wednesday, 10/19 - 5.0 miles, recovery run. This run felt super hard and both my legs and mind were very tired. How will I ever be able to run a marathon in a few weeks? was a constant thought during my run. In th evening, I saw my sports physical therapist for my monthly run-specific power, balance and strength conditioning. 10:01/mile average
  • Thursday, 10/20 - 9.6 miles with speed (8 x 100 meters). My legs were not feeling this run. I was able to run my sprints at a good pace, but the rest of the miles nope. My legs were not cooperating-which is the norm when I have PT the night before. 9:29/mile average
  • Friday, 10/21 - Rest or XT day. Fridays always start with a 30 minute tabata style class and since I had the day off from work I also took a pilates class and a TRX class. I also had an appointment with my sports chiropractor for ART. 
  • Saturday, 10/22 - 13.1 miles, long run. I was nervous about this run because it was my longest run since St. George and I was running it in a new location with out a specific route. Also, with the way my legs had been feeling earlier in the week, I wasn't sure my legs could handle the distance. It turns out, I had nothing to be worried about. The run went great and I felt strong throughout. Also, I ran it in 1:59:39. When I run 13.1 miles I always challenge myself to run it in less than 2 hours. 9:08/mile average. 
  • Sunday, 10/23 - 4.3 miles, recovery run. Super fun Oiselle Volée gtg at Green Flash Brewery for Hoppy Yoga (yoga + beer). A group of us met early to get a short run in before getting bendy. My legs felt great and I was able to get some speed. 9:01/mile average.
Total Mileage: 42. 1 miles

Week 13 (or the week it gets serious again):
  • Monday, 10/24 - Rest or XT
  • Tuesday, 10/25 - 12 miles, general aerobic run
  • Wednesday, 10/26 - 5 miles, recovery run
  • Thursday, 10/27 - 9 miles with 5 miles tempo run
  • Friday, 10/28 - 4 miles, recovery run
  • Saturday, 10/29 - 8 miles with speed (10 x 100 meters)
  • Sunday, 10/30 - 17 miles, long run
Goal Mileage: 55 miles

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