My first full month of marathon training and I am finally getting used to it. Just one month in I am hungry all.the.time., tired a lot, reading marathon related blog posts every day, and really feel like I am running a marathon in the fall. That’s not to say it’s been easy at all, but I feel like I can handle what is coming next in my training and am getting more and more used to the training routine every week (ahem, cumulative fatigue — I am feeling you big time!)
With July training under my belt, I am excited to take on August. August is going to be all about new distances as I tackle 15 and 16 milers throughout the month. The longest I have ever run is 14 miles at this point (just a couple days ago actually), but I am loving being a first time marathon trainee and getting to push myself to new distances every week!
Week 2 (7/3-7/9)
Monday: Rest day
Tuesday: Paul Revere 10 miler — long run (8:37 avg, 1:26:13)
Wednesday: 5 mile easy run (9:58 avg, 49:51)
Thursday: Rest day
Friday: 5 mile easy run (9:40 avg, 48:24)
Saturday: 11 mile long run (9:49 avg, 1:48:08)
Sunday: 5 mile easy run (9:46 avg, 48:47), stretching routine
Week 2 mileage: 36 miles running || Total: 5:41:23
Week 3 (7/10-7/16)
Monday: 1 mile warm up, 1 mile – 2 mile – 1 mile @ GMP -10 secs w/ 800 meter jog rest (8:55, 9:01, 9:02, 8:48), 1 mile cool down, 10 minute lower body strength training, 7 miles total
Tuesday: Rest day
Wednesday: 1 mile warm up, 2×2 miles @ GMP w/ 800 meter jog rest (9:04, 9:11, 9:09, 9:02), 1 mile cool down, 10 minute upper body strength training, 7 miles total
Thursday: Rest day
Friday: 5 mile easy run (9:40 avg, 48:20), 5 minute core work
Saturday: 12 mile long run (9:51 avg, 1:58:15)
Sunday: 5 mile easy run (9:41 avg, 48:22), 5 minute core work
Week 3 mileage: 36 miles running | 30 minutes strength training || Total: 4:43:49
Week 4 (7/17-7/23)
Monday: Fartlek workout — 2 mile warm up, 10×1 minute @ 95% effort with 90 second jog rest, 2 mile cool down (9:30 avg, 1:06:28)
Tuesday: Rest day, 10 minute upper body strength training
Wednesday: 4.6 miles easy run with Oiselle Volee teammates
Thursday: Tempo run — 1 mile warm up, 3 miles tempo @ GMP (9:05, 9:08, 9:09), 1 mile cool down, 5 minutes core work, 5 miles total
Saturday: 13.1 mile long run (9:49 avg, 2:08:36)
Sunday: 5 mile easy run (9:34 avg, 47:54), 5 minutes core work
Week 4 mileage: 34.7 miles running | 30 minutes strength training || Total: 4:59:06
Week 5 (7/24-7/30)
Monday: 1 mile warm up, 3×1 mile @ GMP – 10 seconds w/ 400 meter jog rest (9:01, 8:53, 8:55), 1 mile cool down, 10 minutes lower body strength training, 5.5 miles total
Tuesday: Rest day
Wednesday: Tempo run — 1.25 mile warm up, 3 miles tempo @ GMP (9:01, 9:12, 9:04), 1.25 mile cool down, 10 minutes upper body strength training, 5.5 miles total
Thursday: Rest day
Friday: 5 easy miles (9:44 avg, 48:44), 5 minutes core work
Saturday: 14 mile long run (9:52 avg, 2:18:19)
Sunday: 5 easy miles (10:21 avg, 51:49), 5 minutes core work
Week 5 mileage: 35 miles running | 30 minutes strength training || Total: 6:11:15
What went well: As I get into higher mileage long runs, I have been trying to figure out how to go about fueling for my long runs and for the marathon. I got some advice from runners who have run the Detroit Free Press Marathon in the past and am going to try out some new fueling strategies in the coming weeks, but I did do really well with fueling my 13 miler. Nailing down a good fueling routine is extremely important to me and I was so happy to have when it came to fueling before, during, and after the run. Also, running with a few of my Oiselle Volee teammates! I was so excited to get the chance to head down to Detroit and go out for a run with some pretty awesome ladies. We chatted running and racing, and just life in general. We followed it up with tapas and sangria, so I went home very happy. I love running on my own, but I also love running with others too and it made my training run that day a lot more fun. Another thing that went well — strength training! I talked last month that I was struggling fitting in strength training with this plan, but now I try to devote 10 minutes after my SOS (workout) runs to upper or lower body strength training and 5 minutes after easy runs to do core work. Sure it is not much, but it is feeling good with my body right now and I am happy with being able to consistently get that in right now.
What went poorly: Easy paces are always going to be a work in progress. According to the pace calculator I use with my Hansons training plan, my easy runs are supposed to be runs at a 10:39-11:39 pace per mile. It has been really hard for me to run at that pace (I usually average in the high 9s for my easy runs), but as I get more into training and the cumulative fatigue really hits, I am going to have to slow it down. Running slow and easy on my easy days is only going to allow me to run my best on my SOS (workout) days. It is definitely a work in progress, but getting used to running a bit slower is something I am going to have to get used to.
July Total Mileage: 159.7 miles
- How are you handling running in the summer heat?
I have been getting used to getting up bright and early to beat the heat AND I have become so much more comfortable running in my sports bra when the humidity is really high.
Don’t forget to sign up for the Detroit Free Press Marathon! Spots are filling up FAST! Use code “leancleanbrie” for 10% off race registration for the full marathon, international half marathon, US only half marathon, and the 5k. I’ll see you out on the race course!