Monday, July 17, 2017

First 50+ Mile Week of this cycle! Chicago 26.2 Training: Week 11

Hot summer running leads to huge fall racing PRs, right? Lately, it seems that all my long runs have been slogs no matter how early I start. At least at this point in training I don't have to worry about pace during my long runs. It's just about time on my feet. I'll enjoy it now because it won't last long. 

I've completed my base-building phase. I've completed my strength building phase. Now sh*t's getting real. I've just completed my first 50+ mile week for the Chicago Marathon. I'm now embarking on my marathon-specific training which means fast finishes at the end of long runs when I'm tired or starting slow and building speed in workouts. This is a weakness of mine and I'm looking forward to improving. 

Week 11 (July 10-16)

Monday: 6 miles easy (6.2 miles, 9:21/mi) Jasyoga: 5-min Hamstring Reset +core

Tuesday: 6 miles easy (6.0 miles, 9:29/mi). 

Wednesday: 2 miles warm-up, 2 x 1 mile @8:15-8:20/mi, 2 x 800m in 4:00 min, 2 x 1 mile @8:05-8:10/mi. 2 minute recovery between each rep. Rep times: 8:16, 8:14, 3:55, 3:53, 7:50, 7:45. I loved this workout. It was tough, it was hard but I pushed through and hit my paces. (9.2 miles, 8:48/mi).

Thursday: OFF. Jasyoga: 5-min Hamstring Reset 

Friday: 8 miles easy (8.0 miles, 9:30/mi). 30 minute Tabata class pre-run and Jasyoga: Power Your Push Off

Saturday: 5 miles easy (5.2 miles, 8:56/mi). Paul ran the first two miles with me. :) Jasyoga: Flexible Running Hamstrings

Sunday: 18 mile long run (18.0 miles, 9:54). Oh boy, was this a slog. It was 73F when we started at 5:30 am. I also probably started the run dehydrated because of drinking beer and not water the night before. My running group and I have had previous discussions. 2 beers the night before a long run = okay. 3 beers the night before a long run = not okay. I will now add this: 3 beers before a long HOT run = super not okay. 

Total Weekly Miles: 52.6 miles (8 hours 16 minutes)
2017 Miles: 752 miles

I've joined the training link up on Eat Pray Run DC. See the link up HERECourtney is training for the Berlin Marathon. :) 

1 comment:

  1. EEEk. You are killing it. My long run was hard as well. I'm thrilled to only have to run 10 on Saturday :)