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Monday, September 21, 2015

MONDAY MILES -- A (3) Week in Review!

FRIENDS! HI! How are you!? Holy Cow, the past few weeks have been CRAY-ZEE! I have been so consumed with work, marathon training and submitting paperwork and applications because we just got a brand new condo that we are moving into this weekend (well I will be running Ragnar ADK so my amazing husband will be doing most of the work!) I figured I owed you all a little update on how my training has been going since we are now only 3 weeks away from the CHICAGO MARATHON!!! BOOYA!!!!!!!!!

Week 9-

9
Coach Nark's Plan6 miles slower than 9 min paceAm: 10 miles w 1 × 3 miles @ tempo pace then 6 x 100m striders at end of run on soft surface - I want to do this w you! - Pm: 4 miles easy 6 miles slow recovery pace (over 9 mins)Off 22 miler 6-8 x 30 secs @ 15k - half pace w 60 sec recs in miles 17-20Off Peak mileage - 6 miles easy
55.11

MONDAY- 6 miles/9:00 pace
TUESDAY-TEMPO FAIL -- 8.06 miles of death/ 8:49 pace
WEDNESDAY- TEMPO REDEMPTION--12.92 miles total
AM- 8.92 miles w/ 3 tempo miles 7:15, 7;17, 7:17 (goal was 7:12-7:20) 
1 hour strength class in the afternoon 
PM-4 miles/9:02 pace

THURSDAY-  1 hour strength class
FRIDAY- 22 Miles/8:57 pace w/ 6x30 sec @ 6:50 pace at mile 17 and 4x30 sec @6:50 pace at mile 21

SATURDAY-OFF (We went to Maine for a long weekend with some of our favorite people!)

SUNDAY-6 miles/ 8:56 pace

TOTAL MILES-- 55.11

WEEK 10-

10
Coach Nark's Plan6 miles @ 9 min paceOff 10 miles w 10 x 300m @ rep pace w 100m quick jogging recovery 6-7 miles @ 9 min pace6-7 miles easy 10 miler w 4-5 miles @ 8 min pace Peak mileage - 15 miles easy
55.94

MONDAY- OFF (we were driving back from Maine so I switched my days)
TUESDAY-6 miles/8:44 pace

WEDNESDAY- 10.32 miles with workout--11x300 (goal was 1:17) 1:09, 1:14, 1:10, 1:11, 1:10, 1:13, 1:12, 1:10, 1:11, 1:13, 1:11
THURSDAY- 7.02 miles/ 8:54 pace & 1 hour strength class
FRIDAY- 7 miles/ 8:24 pace & 1 hour strength class 
SATURDAY- 10.60 miles/8:16 pace, 2.7 mile w/u, miles 3-9 7:51, 7:44, 7:58, 7:54, 7:49, 7:52, c/d rest of miles
SUNDAY- 15 miles/ 9:13 pace
TOTAL MILES- 55.94

WEEK 11-
11
Coach Nark's PlanOff 5 miles over 9 min pace 8 miles w 6-8 × 3 mins @ ghmp w 60 sec recs 3-4 miles slow recovery pace 3-4 miles easy Off 20 miler w palio - 40ish weekly miles
40.85

MONDAY- OFF
TUESDAY- 5 miles/8:54 pace & 1 hour strength class
WEDNESDAY- 8 Miles w/ workout-- 8 x 3 minutes @ GHMP (which was supposed to be 7:35) w/ 60 sec recs (7:20, 7:22, 7:16, 7:23,7:18, 7:28, 7:27, 7:19)
THURSDAY- 4.02 Miles/ 8:39 pace & 1 hour strength class
FRIDAY- 3.33 miles/8:42 pace
SATURDAY- OFF, AM strength class
SUNDAY- 20 miles with half marathon/ 8:03 pace-- I'll do a race recap later today or tomorrow! 
Love this team so much!

Not to ruin anything, but I had a big PR and a confidence booster for Chicago! 
WEEK TOTAL- 40.85
Accurate description of my life.  #Marathontraining 

THANK YOU FOR READING IF YOU MADE IT ALL THE WAY THROUGH!! I had a lot to catch up on!  Make sure to check back if you're interested in hearing how my race day went down yesterday!! YAY FALL RACING IS HERE!!!!

Happy Running my friends!!!!
xoxo