It’s been a crazy week and I’ve have to make quite a few schedule shifts to fit all this mileage in! Normally I run outside in the morning but this week was all mixed up: — ❄️On Monday and Tuesday, I was treadmill-bound because I was still in Mexico. ❄️On Wednesday, I had to shift my run to the evening so the snow could melt—and I couldn’t use the track as planned. 5 x 1 mile @ 6:35 average + 3 x 200m! ❄️Thursday was “normal” with an easy run in the morning. ❄️On Friday I ran in the evening, but only half the track was clear of snow. No problem, I only needed 100m! ❄️Saturday morning offered nice weather (mid 30s, no wind) and I did my 14 miles with no obstacles. ❄️Today I took my recovery run nice and easy: 5.5 miles at 9:02 average. — I still have 8 weeks to get ready for the Shamrock Marathon and I think that’s plenty of time to build my marathon fitness. Also, can you spot the two Boston unicorns in this photo? 🦄🦄
Doing a long run less than 24 hours after a hard sprinting session is tough! I kept it nice and easy to start (9:00 pace) and gradually worked my way down to 8:10 for the last three miles. My legs weren’t thrilled about it, but they did a great job hanging in there! Now time for foam rolling and Epsom salt.
When only half the track is snow-free and you have 100m intervals! ❄️😄❄️ I was supposed to run 16 laps (4 miles) alternating 100m hard, 100m easy. So I ran this 100m stretch hard, half of the curve easy, turned around and ran the other way around the curve easy, and back down the 100m straightaway hard. I did that 32 times! The hard stretches were very consistent— mostly 20 seconds for each. That’s a 5:20 pace. Adding in warm up and cool down, I ran 8.5 total, all after work! 👕: B&A Trail Marathon 2015 #trackandfield
After that hard interval session on Wednesday, I took it nice and easy yesterday morning. How do I determine my easy pace? — 🔹For about 5 years, I wore a heart rate monitor and made sure that my heart rate didn’t get above zone 2. I had a VO2 max test done so I knew exactly where my zones fell. — 🔹3 years ago I stopped wearing the monitor because I knew what my easy pace should feel like. It varies based on how tired my legs are from the previous workout and my general energy level. — 🔹I know that my easy pace can feel like a very slow jog/shuffle or a gentle push if I’m feeling good. Typically my easy pace is around 8:35, but it can be as fast as 8:10 or as slow as 9:15. For reference, my recent marathon pace was 7:26. This means I’m usually running my easy runs over a minute slower than my marathon pace. — 🔹If you are using the same logic, do not base your easy runs on your goal marathon pace, but the marathon pace your current fitness level indicates. You may want to run a 8:00 marathon pace, but your current fitness could be a marathon pace of 8:15. I generally don’t recommend this method anyway, instead I recommend running by perceived effort level or heart rate. — 🔹My easy pace is slower when running very high mileage, and faster when I am in between marathon cycles. It’s okay to run the easy runs a little fast if you aren’t doing a ton of other work that’s beating you up. — 🔹It’s taken me many years to be able to run my easy pace on feel and as a result, I’ve avoided injuries and maximized the impact of my hard workouts.
I hopped right back into training yesterday with a tough workout! I wanted to run this one on the track, but it was covered in snow and ice. The neighborhood near the track has some relatively flat roads so I programmed the run into my Garmin and got it done that way! Details: ————- 2.1 miles warm up — 5 x 1 mile with 0.25 mile recovery jogs: 6:33 6:31 6:32 6:39 6:38 — 3 x 0.125 mile w/equal distance recovery (200m) 0:42 0:42 0:42 — 1.3 miles cool down ————— I was really surprised at how fast these were, given that road running tends to be slower than the track. There was also wind to deal with! My legs felt dead during the last mile repeat and I’m glad I was able to hang on when legs wanted to quit. ———- I have track workouts scheduled for Friday and Monday, and based on the forecast those will have to be moved to the road as well. Winter training is all about being adaptable and finding creative solutions!❄️😀❄️😀
How much do you run on vacation? How do you balance fun/relaxation with training? Here’s how I did it this time: — ☀️I told my coach not to schedule anything. This gave me the freedom to do whatever I wanted without feeling like I was abandoning my plan. . ☀️I never wanted to feel like I was missing out on anything because of running, but I also didn’t want to miss out on running! So I found a balance that worked for me. . ☀️My husband ran with me every day so I didn’t sacrifice spending time with him. . ☀️I only ran easy— no hard workouts. This was mainly because the treadmill is already hard for me without adding anything else. — I love running and I love vacations, so I ran just enough to maintain my fitness and get that runner’s high! Today is our last day here. Back to the cold tomorrow! 📷@gregclor