Monday, March 14, 2011

Week 10

Following a big half marathon PR (can I bask in the glory a little longer?), I planned to take it a bit easier this week. It wasn't a full-fledged recovery week since I had backed off so much for race week, but I also didn't want to do anything too crazy.

I'm really pleased with how this week went. I recovered quickly from the half and put in a good solid week of training feeling good.

Monday - rest

No question, I needed this rest day and I enjoyed it! Unfortunately I was plagued with an upset stomach starting Sunday night and didn't feel right all day Monday either. After soup, crackers and gingerale for dinner and an evening on the couch, I finally started feeling better.

Tuesday - 8K easy

For the first time in several weeks, I didn't have a double scheduled for "Twosday". I moved my medium-long day to Wednesday this week to allow for an extra day to recover from the half. I ran a nice and easy 8K at lunch and my legs felt great! I was really pleased with how quickly I seemed to recover.

8.3KM(5.1mi) - 45:28 - 5:29/KM (8:49/mi)

Wednesday - 16K medium long

We had a very mild but snowy day which made for super sloppy conditions. It was insanely windy and snowing sideways, but I showed up for the usual Wednesday night group run knowing I would not be alone. We trudged along at a pretty slow pace, wading through heavy, wet snow and plunging into ice cold hidden puddles. Just lovely!

16.0KM (9.9mi) - 1:36:38 - 6:02/KM (9:43/mi)

Thursday - 12K 15K with 3x3000

I didn't have any official speed work on the schedule for this week since I wasn't sure I was going to feel. As it turns out, I was ready to push it a little and the planned group workout seemed like a good idea.

3x3000 with short (~200m) recoveries
3000m (long run pace)
3000m (marathon race pace)
3000m (LT/tempo pace)

It was more of an exercise in pacing than a speed workout, but it was a fun way to shake up the legs. I mostly stuck with my group until the tempo portion, when I pulled ahead.

3000 at long run pace = 5:29/KM (8:49/mi)
3000 at marathon race pace = 5:08/KM (8:16/mi) (a bit quick)
3000 at tempo pace = 4:39/KM (7:29/mi)

15.0KM (9.3mi) - 1:19:38 - 5:19/KM (8:33/mi)

Friday - 8K recovery

It was an early morning on the treadmill because I had a mid-day appointment at the spa physio and I don't like to run after. I totally got busted taking the picture outside the gym at 5AM. *dork*

My legs were dead tired and did not want to move at all. I could barely manage to keep moving at 5.3 mph! It's my own dumb fault for not eating anything after the big run the night before. When will I learn?? I slogged it out as long as I could, but cut it short at 5K - probably my slowest 5K in history. Oof.

5.0KM (3.1mi) - 33:00 - 6:36/KM (10:37/mi) 

Saturday - 8K easy

After cutting Friday short, I decided to add a bit on Saturday. It was a nice morning and hubs and I set out on the trail together. We had different runs planned so we eventually separated and I just plugged along, feeling good. I was relieved that my legs felt good again after the treadmill slug-fest the previous day. Before long I was back at the car to meet hubs, with very wet feet due to some flooding and puddles on the path.

10.1KM (6.3mi) - 57:22 - 5:41/KM (9:09/mi)

Sunday - 32K long with 10K MRP

32.8KM (20.4mi) - 2:59:16 - 5:28/KM (8:48/mi)

10K (faster than) MRP at 5:04/KM (8:09/mi)

Total Week 10 Mileage: 87.2 KM (54.2/mi)
Total time: 8:11:22
Average pace: 5:38/KM (9:04/mi)

9 weeks to Mississauga Marathon!


fancy nancy said...

Yet another great week...the treadmill was just a hiccup! I can't believe you're still getting snow!!! I love that you got caught taking a pic....classic! Don't they know you blog? It's a must!

Anonymous said...

great week, marlene!
i always try to sneak pictures of myself at the gym and ppl give me funny/dirty looks.

the bf just signed up at persechinnis.

Thomas said...

What time are you aiming for? Sub 3:40?

Emily said...

i think you're allowed to bask until your next pr. at least.


Can we talk about how your "rest" week was still 50+ miles? You are crazy. And I love it!

Unknown said...

54 miles for an off week huh? WOW!!!

Runners Fuel said...

I know what you mean by tired legs. I had that this week, too. Good job!!

Johann said...

That's a super week! You are doing really great, well done!

Jill said...

Nice numbers, Chica!!
And super cute pink jacket...I think I NEED that :).

Anonymous said...

Bask in that glory as long as you want to!!! A great week with high numbers (in my opinion) that followed ;) Still goin' strong!

Denise said...

yes! bask in the glory as long as you want. you earned the right to do so!!

love that you and hubs get out there together. :-)

Mel -Tall Mom on the Run said...

Lady you are rocking your training and looking adorable while doing it.. LOVE LOVE and so proud of you!

Beth said...

Bask away! You earned it!

Awesome post-PR week!

Nicole said...

Another rocking week!!!! :-)


Laura said...

Bask away! Another great week in the books.

Aron said...

AWESOME week!!!! And killer long run girl - sheesh!

I love that 3000 workout - great practice in pacing!

Char said...

Another big week. I know what you mean about the fueling thing. It's so important and can mean the difference between a good run and torture.

J said...

great job this past week! I am hoping that we have seen the last of the snow but who really knows! I remember we got a bit of snow on Mothers day last year :( Keep up the great training!

Teamarcia said...

Yet another great training week! But enough snow already!

Julie D. said...

I cannot WAIT to see what time you pull for your marathon. you are rocking it!!!

Anonymous said...

Way to rock another week! You look so happy in all your pics! Love it!

Unknown said...

That is a huge "rest" week. Nice work.

ajh said...

Keep basking, keep basking.

Unknown said...

Another marathon in the works, no wonder you're hitting it so hard! Great job on the 54.2!

Amy said...

Marlene, I've been out of the loop and missed your PR last week! Way to go! That's quite the accomplishment! You are looking like such a skinny minny in all of your photos too - must be those healthy snacks!!

Richelle said...

Great week, even for a rest week! Congrats again on your PR!