I kind of can’t believe January is over and it’s February. I’m in the home stretch of training for the Phoenix Marathon, and boyyyy do I feel it. This coming week is my last week of hard workouts before I start to taper for the race on the 28th. I’m trying to keep that in mind and push it just a bit more, despite how tired I feel.
This week was the highest mileage I’ve done in almost 7 months, and it’s the first time this training cycle that I thought running five times a week may not be the best idea. I am tired. During training for Utah Valley last year, I was running four times a week and hit 47 miles as my peak week during training. I hit 47 this week and will hit somewhere between 50-52 next week. It may not seem like much of a jump, but as I’ve said before, I don’t function super well with high mileage. I’m hoping since it’s just one week it’ll be okay, but I’d be lying if I said that this past week didn’t make me nervous about hitting 50 miles this week. I may just have to see how I’m doing a tweak next week as necessary. My biggest focus is finishing my 22 mile run next weekend.
Anyway, let’s take a look at this week!
Monday – Rest
I walked Rudy and did some ab work, but I mainly took it easy. I did a lot of chores around the house and my typical Monday errands (grocery store, target, etc). Then I spent a few hours on the couch watching Friends before heading over to my girlfriend’s for a viewing of The Bachelor.
Tuesday – Hill Repeats, 5 miles total
It was pretty dreary on Tuesday when I woke up. I briefly thought about scratching my planned hill workout to opt for a speed session on the new treadmill, but since it wasn’t raining and there was a break in the clouds, I decided to suit up and head out anyway.
Workout was as follows: 1 mile warm up, 5xlong hill repeats, 10xshort hill, 1 mile cool down
- 5xlong: 0:47, 0:50, 0:49, 0:49, 0:49
- 10xshort: 0:28, 0:26, 0:25, 0:26, 0:26, 0:24, 0:25, 0:27, 0:26, 0:27
My legs were having a hard time during the last couple of repeats, but overall, I’m very happy with the consistency of my splits. It was a killer workout and I spent the rest of the day thanking the running gods for compression socks.
Wednesday – 10 miles, split: 3 miles @ 7:58 avg & 7 on treadmill @ 8:20
The plan was to run an easy 7 miles after work on Wednesday evening. Jeff didn’t have to work, so I was going to come home and try out the treadmill. Well, at about 3pm on Wednesday, I was informed there was a staff meeting Thursday morning at 8am. Which meant the miler I had planned for Thursday morning would have had to been done at about 4:30am. So, I switched it up and did my ten miles on Wednesday night instead.
I took Rudy with me for the first three miles outside and then hit the treadmill for the other 7–put the incline at 1% and set it at 7.2 mph. Was done a little after 7pm, made myself some dinner and crashed on the couch for the rest of the evening.
Thursday – 5 miles, 8:17 avg
I set out Thursday morning to do the 7 miles that was on the docket for the night before, but oh boy were my legs spent. I decided pretty quickly to do 5 and push my 7 off for another day.
Friday – 7 miles, 8:34 avg
This run was not easy. I got up early and hit the treadmill since it was raining pretty steadily. I played around with pace a lot, slowing down and then speeding up. So, it probably came out to about a 8:34 avg (one downside of treadmill running–I don’t know my overall average).
Sunday – 20 miles, 8:40avg
This run was tough. And I mean tough. I knew half a block from the house that it was not going to be easy. My legs were fatigued and felt extremely heavy. Not a good sign when you have 20 miles to run. I had originally planned to do a 2 mile warm up, 7 miles @ MGP, 2 mile rest, 7 miles @ MGP and a 2 mile cool down. About 3 miles into my first set of MGP miles, I knew that just wasn’t in the cards. So, I decided to just get the miles down.
This was a struggle: both physically, but also mentally. I really wanted to just quit and then had to tell myself to cut it out and focus. There was a bit more walking then I typically like for a long run, but my legs were spent. It was a beautiful day at least! Not a cloud in the sky and the mountains were all white and snowy from the rain we had the last few days.
Total miles: 47
I ran too hard this week. Looking at my paces, I didn’t give myself a recovery run. Even on the treadmill when I would lower the speed, I’d feel bad about that, saying I would never run that slow outside and I’d bump it back up. I’m terrible about making myself run a slow pace to recover. I should take advantage of the treadmill–of having the ability to set a specific pace–and let myself run slowly and recover! I hate going into my long run feeling tired. It makes for a looooooooong time out on the road alone.
Going into this next week I’m torn. I want to give it my all since it’s the last week before taper begins and the last opportunity I have to really push myself until the race. On the other hand, I don’t want to push too hard and show up on the 28th not rested enough. I’m giving myself a full two weeks to taper, so maybe that shouldn’t really be a concern. I think I’ll listen to myself more this week. Run slower if I need to run slower, and even cut back on mileage if I need to.
How was your long run this weekend? How far did you go out for?