Marathon Training – My 1st Official week on plan (last week was technically still recovery from the half marathon I ran on labor day weekend)
- I’m now 11weeks from the California International Marathon (as of Sept. 16). In addition, I also have a half marathon in 8 weeks and a 10k in 3weeks! 🙂
- My goals are honestly just to run my best in each race. I am going to train to hopefully do a sub-40min 10K, a 1:30 half, and a 3:15 full (or better of course!).
- I working with my running coach Susan – she set me up with an 11-week training calendar for the next 11weeks leading up to the marathon 🙂
Here is a little info on the different types of running Susan includes in my training plans:
- Each week, there is a long run (usually Fridays for me), an AT or AT interval run (Wednesdays for me), and a VO2max Interval run (mondays). She also includes Strides 2x a week after easy runs.
- There are 3 easy/talkable runs a week and 1 rest day. For my rest days, I will usually still do a little jog or something fun and spend 30-60minutes doing some stretching to help my body recover.
Running & Lifting
I am still using my 6day lifting plan #21minuteLifts4Runners and am enjoying that. The workouts are intense (so I’m a little sore the day after, but not too sore) and concise so it doesn’t require a huge time commitments during the day – I broke it up a little differently this week so I could complete the lifts in 4 days versus 6. So the lifts were more like 30minutes, but I could take off 3 days from lifting during the week which was nice!
Here’s the week of workouts (I start my week on Saturdays):
- Easy run — this was my recovery day so nothing too long or taxing
- Went to an awesome conference called Activate so no lift today! I picked up a great book while there too called ‘without rival’ by Lisa Bevere
- 7mile trail run with my friends Yasi and Blair
- did not lift because the train run was exhausting to me!
- 10.32 mile run — easy run mostly, but it included 4x800m hard effort with 400m recovery
- 21min Lift Day 1 (legs & shoulders), plus 2 leg exercises on Day 2, then 1 exercise from Day 3 (push ups) – this took about 25-30min (I did it after the first 8.25 m, then ran 2miles home as cooldown)
- 7m easy run (approx 9min/mile) with Yasi & Megan
- 21 min Lift Day 2 (the 2 back exercises that I didn’t do Monday), Rest of Day 3 (4 exercises) – I did this workt in 20min before the run
- 7mile easy run with Yasi
- Tried out a new protein flavor from Slap – “Creamy Vanilla Frosting” – in my protein ice cream recipe. It’s my new favorite! Recipe and discount code is here.
- Took Nike to the vet, and she is healthy and is now 20.5lbs (she will be approx. 50lbs at full-size)
- 21minute Lift Day 5 (2 ex. that were left over from Wed), and rest of Day 6 — I REALLY wanted to skip this, but got it done in the fitness room at my work before I went home to collapse LOL… such a long week! This workout took me about 20minutes.
Thursday Night Dinner (aka pre-race meal test run):
- big bowl of oats (1cup) with 1 scoop protein powder, mixed with some PB and almond milk
- Macros: 50p 60c 18f (approx 600kcals)
- I ate this above my regular macros so I hit 2600kcals this day
- 14mile Long Run with Megan — my pace for these is 8-8:40min/mile
- Before the run, I had 1 scoop of UCAN with a little water. No fuel was needed during the run
Total Miles for the week (not counting “Nike-miles”) = 59
Looking forward to a rest day tomorrow!! 🙂
Bonus Activity During the Week:
- Additionally, I have been taking Nike for a walk/jog each morning or afternoon for about 1.5-2miles ! 🙂
- (1) Rolled it (back and forth over the knot to break it up) with my R8 and/or massaged it as much as I could during the day at work, and I also stretched my calf a few times a day. I would say that I spent about 45-60minutes in total each day rolling and massaging it…
- and (2) I drank 2 gallons of water a day to help flush out what I was breaking up, and water also helps the body have access to as much oxygen as it needs which really helps in recovery. I normally drink 1gallon a day, so I found that doubling it a little difficult but it really helped!
Reflections on the week:
- Trail Running is HARD! After the run on Sunday, I knew Monday’s 800’s would be tough – so I just decided to focus on effort over pace. Instead of trying to do my 800’s at the goal pace (3:08-3:15), I just did my best effort for the 1/2mile’s (with 2:30 easy pace in between, or .25miles).
- Running with Friends is fun and also very motivating! I feel like the miles fly by when I am running with people.
- Lifting: I definitely prefer the 4-days per week lifting versus the 6-days. It still worked out to about 120minutes total for the week. I want to utilize the weekend days for lifting in the next weeks which would take care of 2 lifts (1 on Sat, 1 on Sun), then I would just need to lift on 2 of the weekdays instead of 4.
- Pre-Race Nutrition Practice: I think practicing my night-before and morning-of fuels for the long run will help a lot on race day. I felt good this week on the run so I think the oatmeal/protein/pb meal is a good combo for me to keep using. And I used UCAN before my Monday/Wed/Friday runs – the tougher runs, which seems to work really well for me.
- Mental/Physical Challenge: Some days (like the end of the long runs) I wish that running was easy. But then I think that if it was easy always, then the room for growth and the feelings of accomplishing a goal would not be worth the time/energy to train. I think I need to embrace the challenge more, appreciate that my body is adapting when I push the effort/pace, and enjoy the journey to where I am going! 🙂
Back to GF, Plant-based, IIFYMing
Ok, so I know I said I’d give the vegan thing another 2-3weeks, but I just got sick of feeling bloated. I’m not sure why my body did that, but as soon as I added egg whites and whey protein back in, my body immediately (overnight) lightened/tightened up and just felt so much better. So, I did discover a few products I really liked – Rise bars, square bars, and the D’s Natural No cow Fluffbutter – but I’m back to my non-restrictive way of eating. It’s plant-based and gluten free, but more of a vegetarian style with meat every so often (like special occasions).
- I’m happy I tried it, but ultimately it was just not for me right now.
- I think the most important thing with food is to not over-complicate things — just eat whole foods, feel good, and enjoy ‘fun’ stuff in moderation.
- I’ll still use the my macros app and am tracking there — my guide right now is 145p 200c 45f (approx 1785kcals). Some days, I am more like 2000kcals but I like this set as my guide for now 🙂