Monday, May 8, 2017

A Return to Running on the Regular: Chicago Marathon Base-Building Week 1

After approximately one month off running (to recharge, not because of injury), I'm back to running on the regular. Other than feeling a bit out of shape and hungry for all the food all the time, my first week of training went well. I completed all my runs, I hit all my paces (all runs were "easy") and even got in some good cross-training and pre-hab work. 

When I started the week, it was 159 days until the Chicago Marathon or about 23 weeks until October 8. I thought, oh heck no, there is no possible way I can run a 3hr:48min marathon. My easy runs did not feel easy. However, by week's end I started to believe. 

I started training extra early to build a strong base after my running break and because I'm using a modified 9-day training week. I will still run 5-6 days a week and peak at about 50-60 miles per week. The 9-day training week allows for more rest or recovery between hard efforts (speed, tempo, long).

As stated above, it's a modified 9-day because I have a job which would make mid-week super long runs difficult. From Coach Becki Spellman
This is essentially a 3 week cycle that restarts every 4th week in terms of the pattern. It allows for the volume needed, but separates workouts enough to help with injury prevention.
I'm excited to start my journey and curious to find out my potential. 

Base-Building Week 1 Recap:

Monday: Easy 3 miles (3.1 miles, 9:50/mi) followed by a one hour personal training session (late for work!). In the evening I did Jasyoga's Running Efficiency Boost.

Tuesday: Easy 4 miles (4.1 miles, 9:45/mi). This run did not feel easy. I went up hills I've been avoiding. Making myself stronger! Post run I did Jasyoga 5-min Calf Reset. In the evening I did Beachbody's Upper Fix Extreme video + 10 min Ab Fix. 

Wednesday: Off. 30 minutes heavy weights (squats, deadlifts) with Paul. After work, I did Beachbody's Lower Fix video.

Thursday: Easy 4 miles (4.5 miles, 9:57/mi) with Dana and Dani. Jasyoga 5-min Hip Flexor Reset. After work, I did Pilates Fix + Relax Yoga (60 minutes total).

Friday: 30 minute Tabata class followed by easy 3 mile (super easy, slightly downhill the whole way 3.1 miles, 8:22/mi) and 1 hour TRX class. I taught a 1-hour cycle class in the evening. My Friday's off work tend to be very active!

Saturday: Long Run, 6 miles (6.0, 9:32/mi). Pre-run I did Jasyoga's How to Activate Your Glutes and after I did Post-Run Hip Reset

Sunday: Rest Day. One hour yoga at Ritual Brewing with Paul and Dani.

Total Weekly Miles: 20.8 miles (3 hours, 18 minutes)
Total Cross-Training/Pre-hab: 8 hours, 20 minutes
2017 Miles: 380.5 miles

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE

1 comment:

  1. Woohoo back to it! So excited for you and Chicago this year. I know you are gonna kill it!! :)