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Training Basics- a Non Race Week

Training Basics- a Non Race Week
Training Basics- a Non Race Week

In the spring it is very easy for me to get caught up in racing.  There seems to be an abundance of local races and I have a very hard time resisting the urge to run every single one of them.  Last year at this time I think I did race just about all of them (including double races two weekends in a row) which may have contributed to my injury.  This year I’m trying to be a little more selective but trust me- it’s tough!

With a 10k, a half marathon, and a marathon coming up within the next 4 weeks this week needed to be a solid training week.  My main focus right now is the marathon on April 25 but I’m using the 10k (4/4) and the half marathon (4/11) as tune-up races. I will not necessarily be tapering for them but I do love throwing racing in with my training.

It’s been a while since I posted a training update so I thought I would squeeze one in before another plethora of race reports! Here we go:

  • Sunday, 3/22– 15 miles @ 8:12. Easy long run with Natalie at 5:20 am.  Raining and dark most of the run.  Very thankful I had company for this one otherwise it would have probably been a treadmill kind of day!  We kept it easy since we had both raced in a 5k the day before and we had to dodge a lot of puddles in the dark.
5:20 am run in the rain selfie

We made it!

  • Monday, 3/23– Rest Day.  After racing a 5k Saturday and a long run Sunday my body needed a break. 
  • Tuesday, 3/24- 7 miles @ 7:41.  Nice early morning easy run with Jackie.  Quads were still sore but much better than Sunday and Monday.
  • Wednesday, 3/25- 11 miles total with 5 mi @ 6:19 (tempo run).  This was definitely my hard run for the week.  The warm-up and cool-down were each 3 miles.  My coach wanted me to average between 6:20-6:30 with negative splits.  Miles 3 & 4 were the hardest mentally but once I only had 1 mile left I was good.  Splits: 6:31, 6:21, 6:18, 6:16, 6:10.  I was very happy with how this workout went.  
  • Thursday, 3/26– 8 miles @ 8:45.  Nice, easy recovery run.  I was able to run with a group of friends which made it even better.
  • Friday, 3/27- 8 miles @ 7:45.  Easy run with friends.  
  • Saturday, 3/28– 20 miles @ 7:27.  Long run at controlled, mostly easy effort.  My first mile was my slowest at 7:53 and I slowly picked it up and finished with a 6:45.  Natalie joined me for 12.5 of the middle miles which really helped break up this long run.  
 
  • Saturday, 3/28– 1 mile @ 10:50 with Anna around our block.  She wanted to work on getting a mile in for the 100 mile club at school so we had a nice run together.  She showed me the house that she finds all the weeds purple flowers. 

Total for the week:  70

Definitely the highest mileage I’ve had since last April! It feels good to be healthy and able to get in some solid training.  I will be taking tomorrow off and then I’ll get back after it next week.

And now for some random pics for the week…

I ordered some new Asics Gel Nimbus shoes and they arrived Tuesday.  (Yes, they are BRIGHT pink!)  Every time I get new shoes I remember this quote I read in Runner’s World a few years ago.  This is a great article if you haven’t read it: A Few Rules to Run By

This is our family’s favorite restaurant.  We go there almost every Wednesday night before church and I get chicken fajitas every single time!

My oldest son is one of the most creative kids I’ve ever known.  He started writing a science fiction book series a year ago and he is finishing up his 9th book in the series now.  The series is about a brother and sister who go on adventures (mostly in space).  He writes and illustrates each one in great detail.

That’s all for now!! Hoping to have the Germantown Half Marathon race report up in the next few days.  (Yes, that’s that race I ran two weeks ago but never got around to writing about!)

Have a great weekend!!

11 Comments

  1. I like your update and love reading about your training. While I don’t train at nearly the volume you do (I’m more of a 40 mpw runner) and obviously my times are a LOT slower, I enjoy reading it because you use other races as tune-ups, tests, workouts (I call it a “race out”) etc. Lots of runners don’t run many races while training for a big one so it’s fun to read how you’re balancing it.

    I tried out the Nimbus a few weeks ago at a wear test event at Fleet Feet! Probably a really smart shoe purchase for you. They were super cushy and felt a bit heavy to me, but when I wore them, I kept thinking about how I’d want those shoes if I were training for a marathon because of the cushioning. Hope you like them… they are bright!

    1. Thanks for your comment Amy! We sound like similar runners with as much as we enjoy racing! Yes! I love the cushioning and they’ve been so good to me after my plantar fasciitis. I’m a little nervous every to try anything else just yet!

  2. I love the new shoes. I’ve just had my last run in my favourite pink pair and am so sorry to see them go (except that my feet hurt after wearing them). I won’t have shoes to match my pink tops now!

  3. That was a great training week with an awesome long run pace on Sat. That was a super fast Tempo run on Tuesday too – you seem to be in great shape right now. As for Wichita – you should totally run it! I don’t know where you guys are in Arkansas, but if you’re on the Western side of the state, Wichita wouldn’t be too bad of a drive. It’s one of the flattest courses I’ve ran. They have Spring and Fall races called Prairie Fire, and I’ve done the Fall marathon. To date it’s probably my biggest marathon “fail” … but it was 100% my fault. It’s a great PR course. The Spring half is pancake flat, ran along the river walk, so hopefully it will produce a fast race. Both races are fairly small too, so I’m sure you’d be one of the top finishers, if not win!

  4. YAY! What a great week, Tia! I’m so glad that you are feeling good and looking forward to your upcoming races; I’ll definitely look for you on Saturday! I love those shoes, by the way; I’ve been wearing the Cumulus for MANY years, but I’ve thought about purchasing a pair of the Nimbus to rotate in on long runs. Great job on your training and hope this is another great week for you!

  5. You’re really fast right now! These should be speedy races (ending a 20 on 6:45 – good stuff). I’m looking forward to seeing how the upcoming races go – no doubt super speedy. Let me know how you like the shoes: I am always waffling about adding a cushy shoe.

  6. PS – your kids are brilliant. We loved that stuff when we were little – I wish I’d kept more of the books, “movies” (flip-books), paper dolls, magazines, and newspapers we made as kids!

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