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The last two days of my running week were tough!! My legs felt dead and sore, and I just didn’t have it. Add to this that the humidity was at 90% with temps in the 70s for both Saturday and Sunday’s run.
On Saturday morning I met my running group in Belle Meade, but my friend John and I ended up breaking off and doing our own thing. We did a 7-mile loop that consisted of the Richland Creek Greenway and various streets near the Sylvan Park community in West Nashville.
I knew from the start that the run would be a struggle, and I’m grateful to John for pulling me through when I was struggling. The route had quite a bit of elevation gain, especially in the first 4-miles, but I still hit my goal “easy” pace with an 8:57 average per mile.
It was nice to have the day to recover from the hard track workout last night. My legs are fairly sore, and it will be interesting to see how they feel on my run tomorrow
Tonight was my first track workout in over a month, and it was good to be back running with the Jim Spivey Running Club (JSRC). I intentionally shifted the Hansons Advanced Marathon training plan a bit so that the “speed” workouts would fall on Thursday instead of Tuesday. This way I can continue to run with the JSRC during the “speed” phase of the plan.
Thick humidity has descended on Middle Tennessee with a vengeance this week, and tonight was tough with temps around 85º. I know it is only going to get worse, but my body struggling to get acclimated right now.
It’s been quite a while since I’ve logged 20-miles after the first three days of a running week, and my legs are REALLY feeling it! This is especially true considering that today’s 6.4-miler had almost 1,000′ of elevation gain in the first 3.2 miles. I met Dawn, Mary, Marc, and Nathan at the main gates of Percy Warner Park at 5:15am, and then ran an out-and-back to the top of “3-mile-hill.” I did this same run last week in order to get in some practice with uphill and downhill running, which will clearly be needed in St. George
While climbing “3-mile-hill” (see peak below), my legs were SCREAMING, and had Nathan not been right beside me, I very likely would have stopped and walked.
Today’s plan was for 8-miles at “easy” pace, and I was joined by my friend Brian on the Harpeth River Greenway at 5:30am. The humidity was again pretty dense (there was even a low-lying fog), and temps were slightly higher than yesterday.
We started off by the driving range on Old Harding, and ran 3.25-miles out and back on the greenway. Our pace was very chill, but I still nailed the high-end of my “easy” range on every split but the first one. It is already obvious to me than many of the goal pace ranges in the Hansons Plan will have to be modified as the heat and humidity continue to rise in Middle Tennessee.
While this is technically the first week of my training plan for the St. George Marathon, the first scheduled run doesn’t happen until Saturday. However, I’m hoping to get in some good mileage leading up to the weekend.
After getting off to a good start last Tuesday & Wednesday, I turned into a lazy bum the remainder of the week. The only real positive is that I got in 4 solid days of cross training activities, including 2 upper body workouts, 2 leg workouts, and 2 abdominal workouts.
I also mapped out my weekly cross training schedule for St George training…
My goal is to get in 15 to 20 minutes of cross training each day until race week. Now that training has officially begun, there can be no more lazy days off from running or cross training!!
This looks daunting when written down, but below is my tentative training plan (click to enlarge) for the 2014 St.George Marathon. It is based on the Hansons Advanced Marathon Training Plan:
It’s gonna take a LOT of discipline the make it through this schedule, especially considering I’m having a hard time finding running partners these days. The total weekly mileage peaks in the mid-60s, but the longest single run is only 16-miles (that’s right….NO 20-milers).
I shifted the Hansons plan a bit so I could end up with my Speed / Strength workout on Thursday and my tempo runs on Saturday. My plan right now is to do the speed workouts at the Vanderbilt track with the JSRC track group. I won’t be able to do the same workouts as everyone else, but at least it will give me access to a track. When it comes to the strength workouts I plan to do these on local greenways.
By far my two biggest concerns are consistently doing 6-days of running each week AND the tempo runs at goal marathon pace. Those are gonna hurt!
Just found out about an hour ago that I was selected in the lottery for the 2014 St George Marathon! So excited to be participating in this race. Definitely one of my bucket-list marathons and a chance for redemption after dealing with multiple injuries over the past 18+ months. It is also the perfect race to celebrate my 40th Birthday! Can’t wait!!!
Now, I’ve got to work-out travel arrangement and my training plan. On training, my goal is simple….3 hours 15 minutes. I’ve broken it once before, but this time it will be for a BQ. Everything I do in training will be aimed squarely at this target. I also know that to get there I have to avoid injury, which has been a problem for the last year and a half.
I mentioned in my post yesterday that I hoped to get back on the road today after taking last week off. I got in a solid 6.25-mile easy run on the Harpeth River Greenway. It was pretty warm and humid, but overall my legs felt fantastic. If I decide to go with the Hansons Marathon Training Plan, my easy-run target pace will be between 8:26 and 9:26 per mile. Today I averaged 8:40 pace, which is right in-line.
Well…tomorrow is the day I find out whether or not I made it into the 2014 St George Marathon. Feeling a little nervous, because I REALLY want to do this race to celebrate my 40th birthday and return to marathoning. If I don’t get in, then I hope to quickly select an alternate race. Either way I plan on mapping out my training plan ASAP, and am strongly considering doing the Hanson’s Advanced Plan. More on that later if I choose to go this direction, still in the middle of reading the Hansons Marathon Method book.
After the 500 Festival Mini Marathon last Saturday, I took an unplanned week off from running this week. Just felt tired and decided to take a week to recover. My plan is to get back on the road tomorrow. I did a new core workout yesterday morning, and my obliques are more sore today than I ever remember before. This is definitely a problem area for me, so hoping this new routine will help out there.