Dynamic drills before every run and stretching, foam rolling and core work (except on Friday I didn’t) done after every run!
Monday: Tempo run that was more like mile repeats. 2 mile warm-up (8:09 and 8:00) and 5 miles at tempo (6:30, 6:33, 6:31, 6:27, 6:27) and cool down mile (7:59). I don’t feel like this was a true tempo run because I had to stop for a few stop lights and a drink.
Tuesday: 7 miles easy at a 8:00 pace with friends in the canyon.
Wednesday: 1.5 mile warm-up @ 8:30 pace. 6 x 800 meters (3:08, 3:09, 3:06, 3:04, 3:03, 3:02) with 400 meter jogs in between intervals. 1.5 mile cool-down @ 8:30 pace and 10 x 30 yard strides with shoes off on the grass.
Thursday: 7 miles on the treadmill at an 8:00 average pace.
Friday: 20 miles with an overall pace of 7:51 and I felt great at the end (besides my hands wanting to fall off because I was really smart and forgot my gloves). Three fastish miles thrown in throughout the run: 7:00, 6:50 and 6:30. The first 8 miles I did on the treadmill on the gym to avoid running in the dark when there was ice. Rachelle met me at the gym and we ran outside for the last 12 miles and she kept me very entertained. When we were running in the canyon it was snowing and then there was a fun little hail storm…kept things interesting.
I ate a bowl of cereal before the run (somehow that agreed with my stomach) and Shot Bloks during the run. While on the treadmill I drank almost an entire water bottle and then stopped twice for water on the outdoor miles. Aren’t you glad I just wrote a novel about one run?
Saturday: 6 miles at an 8:30 pace on the treadmill.
Total of 55.25 miles. I don’t think my weekly mileage will get much higher than this because my body loves to get injured.
Nicole sent me the 8 Stages of Marathon Running. Pretty sure that if you have done a marathon you know each of these stages a little too well.
And a picture of Brooke with her favorite stuffed animal. Seriously. I need to get this girl a dog.
How do you stay hydrated during a run? Do you carry water with you? Stop at water fountains? Fuel belts? Buy water at a gas station?
What was the best run of your week?
Have you experienced the 8 stages of the marathon?