Monday - xtrain/rest
There is no question that I am enjoying my rest days at this point. I'm not into cross-training at all right now so I'm just allowing myself to do nothing on Mondays without any guilt.
Tuesday - 23K (2 runs) - 6K tempo, 10K MRP
Recap here
lunch: 10.3K (6.4mi) - 52:01 - 5:03/KM (8:08/mi)
6K tempo at 4:40/KM (7:30/mi)
eve: 13.0K (8.1mi) - 1:08:32 - 5:16/KM (8:29/mi)
10K MRP at 5:06/KM (8:12/mi)
Wednesday - 11K recovery
Met up with a couple of girlfriends and got totally busted for skipping out on the usual running group. At least I was caught running! We enjoyed a leisurely and chatty run on the trails keeping the pace nice and slow.
11.0KM (6.8mi) - 1:06:28 - 6:03/KM (9:43/mi)
Thursday - 13K: 800, 1200, 800, 1200, 800
I shook my shamrock!
800 @ 3:26
1200 @ 5:08
800 @ 3:25
1200 @ 5:06
800 @ 3:21 14.0KM (8.7mi) - 1:14:27 - 5:19/KM (8:33/mi)
Friday - 8K recovery
With a jam-packed schedule for the day, a morning run was in order. It was nice and mild so I had hoped to run outside, but resorted to the treadmill after 60 kph (37mph) winds woke me up at 4AM. My legs felt "okay" - a little sore and tired, but not nearly as sluggish as I did last Friday morning. I made sure to re-fuel adequately after my run Thursday night (see above). I plugged along at a molasses pace for 4 miles (1 mile short of what I had planned) while reading my e-book (font size XLARGE!) and then I was over it.
With a jam-packed schedule for the day, a morning run was in order. It was nice and mild so I had hoped to run outside, but resorted to the treadmill after 60 kph (37mph) winds woke me up at 4AM. My legs felt "okay" - a little sore and tired, but not nearly as sluggish as I did last Friday morning. I made sure to re-fuel adequately after my run Thursday night (see above). I plugged along at a molasses pace for 4 miles (1 mile short of what I had planned) while reading my e-book (font size XLARGE!) and then I was over it. 6.4KM (4.0mi) - 42:50 - 6:41/KM (10:46/mi)
Saturday - 32K long with 19K MRP
Last 19K (11.8mi) at [faster than] MRP - 5:06/KM (8:12/mi)
32.0KM (19.9mi) - 2:52:07 - 5:23/KM (8:39/mi)
Sunday - 8K recovery
Easy 'destination run' to retrieve our car from the bar!
8.4KM (5.2mi) - 47:11 - 5:37/KM (9:02/mi)
Total Week 11 Mileage - 95.1 KM (59.1 mi)
Total time: 8:43:36
Average pace: 5:30/KM (8:52/mi)
Total time: 8:43:36
Average pace: 5:30/KM (8:52/mi)
8 weeks to Mississauga Marathon!
There's a giveaway going on - don't miss it!
32 comments:
huuuuge week for u! great work.
oh ps. went to see jayne and she totally helped me with running shoes. going back next weekend to buy them! thnx!
nice week lady! sending sickless, injury-less vibes your way the next 8 weeks.
Great week chica, you are killing it!!! Can't wait to see you NEXT WEEK! AHHHHHHHHHHHH!!!!!!!!!! :)
Big week indeed!!! Great job! You are just killing it lately! Here's to 8 more weeks of this!!
Wow what a week! So glad you're feeling great and positive!
Wow, that is an awesome week! Congrats on the hard work, successful runs and high mileage!
You are AWESOME!! Such an inspiration. 8 more weeks - woohoo!
you are a rock star chica!!! Inspiring indeed!
another killer week on the books!!!
soooo glad your training is going well and that you are not pushing it even harder because it is. Let the rest of us know how you got so smart!
Awesome week. Must feel great to be so strong 8 weeks out! Keep pushing yourself and listening to your body!
great week keep it up
Great week and great pics... I am awful at getting a decent self shot. You're a beauty.
Oh man girl you are nailing it! So excited for you!
i can feel the confidence! great way to head into the next few weeks. best thing you said is to listen to your body. do that and you'll be good to go on race day!! keep up the awesome work!
You nearly hit a ton! (That's cricketing term for making 100) Rest, refuel, rehydrate then run. Your like is alliteration in motion.
even with your day of rest, I'd be totally burnt out with this schedule! good for you!
Great week in running. With those kind of times and miles, I'd love my days off as well. Good runs.
Great job!! Nice training!
i meant to tell you the other day. shooking your shamrock sounds kind of scandalous...
Don't get sick. Don't get injured. Don't lost your focus. That one I am sure you won't. Be smart about the others and you will do well. I have great faith in you.
Incredible week!!! You are so well balanced and focused!
Great week! You are rocking the training this go 'round.
CANT WAIT TO SEE YOU!!!!! :) :) :)
Im doing a big happy dance right now!!!
i also wanted to thank you for being the BESET reader ever.. you never miss a post and your comments always make my day! i cant wait for a marlene hug..
p.s. i hope you dont mind hugs!
Wow, you ran and read an e-book at the same time? That takes a lot of talent and coordination! You are a rockstar!
I always leave here in awe of how this training cycle has treated you - your weekly mileage numbers seem SO HIGH to me :) and I know I keep saying this, but WOW are you getting fast and strong!! Keep it coming, it's inspirational! xo
Amazing mileage, my friend! Good to read you're feeling strong. Keep it up!
GREAT week!
Good job babe!
Nice cupcake ;p
Stellar week, Marlene!
Love all the pics. You are always the happiest looking runner. I love it!
Pure AWESOMENESS!
Winks & Smiles,
Wifey
Great week of training! I feel that nervous anticipation before every run that I don't do first thing in the morning. When I run at night it just gives my mind more time to analyze the distance!
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