Running

Long Week 7 (72 miles)

Was it just me or did this week seem like it took forever?  As with the majority of people I am sick of this winter.  I am waiting for the Spring time and March but that seems like it’s never going to come.  Instead of complaining I’ll just keep trucking on with training. 

runningweek7

Workouts:

Monday 11.45 miles 8:23 pace (treadmill) Nike Training Club: Abs/Arms
Tuesday
Wednesday 12.2 untimed Nike Training Club: Abs
Thursday 13.2 (7:50 pace) with Tim P90X
Friday 10.35 untimed
Saturday 12.83 8:23 pace
Sunday 12-13 NTC: Core/Back
Total: 72

Thoughts:

Monday’s run on the treadmill felt surprisingly easy.  Although it wasn’t much faster than usual, I found myself exhausted afterwords.  About two hours after getting home (around 6pm) I felt very tired and achy.  I think it was possibly the treadmill but also that last week had caught up to me (on a Monday…que the long week).  Whatever the reasoning I felt I needed a rest day on Tuesday.

I thought Wednesday would bring a good run since I had rested.  It didn’t.  I later realized that my shoes were pushing 750 miles and probably the reason for my run not feeling great.  (It didn’t feel awful but I thought I would feel like a million bucks).

Thursday I ran with Tim and finally felt amazing.  We ended up doing a progressive run (starting around 8:30 and finishing around 6:50).  It didn’t feel like we were moving that fast.  A few miles in the middle were around 8:30 when we were running on icey trail but the rest averaged  below 8 and the last mile was below 7.  It was a huge confidence booster for me.

Friday and Saturday I took easy.  I’m not sure what I’ll do today (Sunday).  I am hoping for around 12-13 miles at a slightly quicker pace.  We shall see!

Going into Shamrock next week:

This week was really similar to last week though.  I wish I could tell you I had the two productive weeks I wanted between Lake Effect and Shamrock but that was not the case.  Instead I had relatively  easy weeks.  Since I haven’t done much speed work the last two weeks I don’t know if Shamrock will be the repeat success that Lake Effect was.  I am still questioning my abilities because of it but I know it will be a lot of fun regardless.  I’m not going to force a lot of speed I wouldn’t normally do before a race just because.  As I said in my post a few days ago you can’t stay at the top of your game

While my dream goal is still to PR, I’ll be happy with anything under a 1:27 with my change in perspective.   Speaking of Shamrock, I was featured in the “Shamrock Spotlight” if you wanted to go read about that.

I will probably stay with my normal half marathon taper.  I’ve found it’s worked well for me.

Questions for you:

What is a motivating workout you do before a race?

Random: What is your biggest fitness/workout related goal?  What is something you want to do in your lifetime? 

Categories: Running

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36 replies »

  1. Nice workouts this week! I don’t really have a motivating workout. I guess if I were to pick one, it would be hill repeats. I always feel invincible after a good hill repeat workout; something with 10 or more hills. My biggest fitness goal right now is to qualify for Boston. It is my Olympics.

  2. Wow, that’s amazing that you ran that much in a week! Ever since I tore my left hip labrum in November, my left leg has really felt off, so my biggest goal for the near future is to finally run normally again. My long term goal is to ultimately run the Boston marathon, but I definitely have a long way to go!

  3. I think you are being smart by taking it easy with little time between your races.
    I don’t do motivating workouts before a race… regular taper workouts work for me.

  4. This week took forever and was totally exhausting. Even though you haven’t had the perfect training weeks leading up for the half, it’s great you’re not freaking out and doing your best to trust your training–which is easier said than done too.

    About one week before a race, I like to do a shorter brick workout; maybe 50 minutes or so on the bike and then a two- or three-mile run. Simply completing it and feeling strong gives me the confidence I can string together a solid performance on race day.

  5. Your mileage is awesome – and I can’t wait to see how your race goes next week! I wish I could be there. My biggest fitness goal is to run across the US. Which is only slightly crazy, I discovered, but like 300 people have done it.

  6. Run a half in all 50 states! If I PR at Shamrock, I probably won’t do a more than a few long/hard workouts between Shamrock and April Fool’s, but if I don’t, I’ll keep pushing it. It’s tough with only 3 weeks between races because I usually take a whole week after a hard race to relax, massage, ice bath, etc. See you next weekend!

  7. Fantastic week!

    About two weeks before a race, I like throwing a tempo into my long run. No clue why, but that gives me a good ego boost.

    I don’t really have any lifetime goals, persay. There are races I would love to do (Paris, London, Big Sur), but otherwise, it’s all about adding quality of life.

  8. I think you might surprise yourself at Shamrock – if you’re going to have two hard efforts so close together, then I don’t think there’s any need for pushing too hard in between said efforts. You’re more likely to be rested and ready to go with the approach you’ve taken :)

    My biggest fitness/running related goal will always be that damn sub-1:30 half. I’m still going to be saying that when I’m 90 at this rate :/

    xxx

  9. I usually try to do one fast 2-3 miler the Monday or Tuesday before a half. It’s short enough to let me run hard but not so long that it will kill my legs.

    In my lifetime, I want to run a sub-2 hour half marathon. Not crazy to a lot of people. But my PR is 29 minutes off that right now!

  10. I’m currently motivating myself to cross the finish line at 26.2 miles without dieing lol one day I would love to finish an ironman but I’m going to go with the full marathon first.

  11. I like to do a 20k race 8-10 weeks out and a half marathon 4-6 weeks out from a marathon. Racing always gets me pumped up and helps me stay focused during a long training cycle leading up to a big race, and doing progressively longer distances can be a good confidence booster and gauge of fitness. Current goal for the next year or so is a sub-3:00 marathon! I’d also like to run under 1:25 in the half.

    Nice job this week!

  12. I like to keep things relaxed leading up to a race, letting myself relax and not stress too much is key. Also some strides at the end of a run just to get the lead out. A lifetime fitness goal would be a sub-4:00 marathon, maybe an Ironman 7.3 depending on how the summer goes!!

  13. I think the easy weeks can work in your favour, so long as you don’t try to cram extra training in this week. You would have gained some fitness from your last half, so these weeks have been about consolidation and freshening up :)

    It’s all about how you look at it!

  14. I like a good taper before a race…I like to get in a lot of stretching and light strengthening exercises.

    I just want to finish my half! I think I might stick with shorter distances…work on my 5k time :)

  15. Hollie, you are becoming such a smart runner! You are better than me at listening to your body, and knowing when to take it easy, and when to push! It is great to read, and I know the results will pay off for you!

    I am not too big of a fan of a huge taper, it does not work that well for me. I like to do something rhythm related around my race pace for a few miles a few days before, but bring all my recovery runs down in volume.

    My goal, as I am sure you know is to represent Great Britain in an international competition. I like to think it would be the marathon, but I am going to let the journey unfold before me :) I think 1:27 is definitely possible for you at Shamrock, you are being smart right now, and I think it will help a lot :)

  16. Eh’ despite the two semi down weeks of training Hollie Shamrock might just have a hidden gem waiting for you. As we all know, our best races and runs tend to come from out of nowhere and when we least expect it, I think that’s why we all keep lacing up the flat’s. For a motivating pre-race workout I like to do a 4 x 800 (2:58-3:00ish). It’s a confidence booster for me and gives me an indicator of the type of turnover I can expect on race day. I usually do this workout two day prior to racing. If I struggle on this workout or I’m off usually a so-so race follows :-/ 2) my biggest goal is to run that ever elusive sub-20 minute 5K. 3) What I want to do in life … learn to swim so I can swim with my favorite animal, the dolphin :)

  17. Glad you had a good week especially that good run with Tim, I know you really needed it mentally and physically! I think Shamrock is going to be a great race for you, channel that magic from Lake effect and pretend we are all there high fiving you all over again!

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