Week 12 Recap - We're Breaking Three!
- Hailey
- Apr 21, 2024
- 5 min read
Updated: Feb 10
As I write this, we are officially 42 days out from my sub-3 hour attempt in San Diego. Wow! That is creeping up on me quickly, but I can't wait. This week felt like another great block of training and I feel ready to tackle the next few weeks. There are only a couple more weeks standing between myself and the peak of this training cycle. Even though this week wasn't exceptional, I feel ever closer to my goal. Now it's time to really get dialed in. The coming weeks are going to be all about focusing on mental preparation, race strategy development, and fuel plan establishment. It's going to be a lot, but oh so worth it.
Enjoy this week's training recap below! And be sure to head on over to @imhaileymorgan on Instagram to see this week's Reel. There may even be a couple seconds of dog footage in it, which makes it worth the watch.
Best wishes!
Hailey
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Sunday - April 14th, 2024
Prescribed Workout: active recovery
Activity: walking w/ Maple
Summary: Maple and I enjoyed a nice walk together this morning. It was nice to let my legs recover after my 22 miler yesterday. I was feeling more fatigued than I have after my other long runs, so I opted for a gentler form of active recovery than my usual, AKA the elliptical.
Monday - April 15th, 2024
Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi) w/ hills
Distance: 6 miles
Time: 48:07
Avg. Pace: 8:00/mi
Route: outside - last mile w/ Maple
Rating: 3 out of 5
Summary: Rather than running the last mile at an incline, I decided to incorporate ample hill work throughout the entirety of this run. I ran multiple out-and-backs that sent me up a steep hill and down the backside of it. Upon reaching the bottom, I would turn around and run back. For each hill repeat, I tried (and succeeded) to run faster than my goal marathon pace. It wasn't that exciting of a run, but I think the hill work was beneficial.
Tuesday - April 16th, 2024
Prescribed Workout: 9 miles @ easy pace (7:22-8:21/mi)
Distance: 9 miles
Time: 1:16:35
Avg. Pace: 8:29/mi
Route: outside - last 2mi w/ Maple
Rating: 3 out of 5
Summary: Today's run was nice. It was simple, it was pleasant, it was altogether pretty average, but not in a bad way. There isn't much more to say about it than that. I enjoyed the flowers blooming on the trees and Maple loved to join me for the last couple of miles.
Wednesday - April 17th, 2024
Prescribed Workout: 15 mile threshold workout
Workout Description: 2mi wu + 6mi @ 6:47/mi w/ 800m jog + 4 x 800m w/ 6:06/mi w/ 1:30 jog + 2mi @ 6:36/mi + 2.5mi cd
Distance: 15 miles
Time: 1:50:34
Avg. Pace: 7:22/mi
Location: treadmill + 2mi outside w/ Maple
Rating: 5 out of 5
Summary: This threshold workout felt great. I felt in control of the pace the entire time and came away from the workout feeling as though I probably could have pushed myself harder. The further along I get into this training cycle, the more I have found that I really enjoy speed workouts. Yes, they are still intimidating, and sometimes even a bit scary. Overall though, they are some of my favorite types of runs to do. I find watching my progress unfold week after week to be incredibly satisfying.
Here are my splits:
Warmup: 9:05/mi
6mi: 6:40-6:49/mi
800m jog: 10:00/mi
1st 800m: 6:07/mi
2nd 800m: 6:07/mi
3rd 800m: 6:07/mi
4th 800m: 6:00/mi
2mi: 6:35/mi
Cooldown: 8:26/mi avg
Thursday - April 18th, 2024
Prescribed Workout: 10 miles @ easy pace (7:22-8:21/mi) w/ hills
Distance: 10 miles
Time: 1:21:02
Avg. Pace: 8:05/mi
Route: outside - 1mi w/ Maple
Rating: 4 out of 5
Summary: I incorporated hill sprints into this run and it was a great workout. For the majority of this run I completed loops of approximately 1 mile each. Within each loop, I did a short, but steep, hill sprint. Every time I ran uphill, I attempted to keep my pace below 6:00/mi, oftentimes running between 5:30/mi and 5:40/mi. For a nice cooldown afterwards, I picked up Maple and we enjoyed running together in the sunshine.
Friday - April 19th, 2024
Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi)
Distance: 6 miles
Time: 49:49
Avg. Pace: 8:18/mi
Route: outside - 2mi w/ Maple
Rating: 3 out of 5
Summary: This morning's run was alright. It was nice weather and the distance scheduled for today felt short compared to the rest of this week's training. I was really thankful for that. After the hill and speed workouts this week, my legs were feeling sore and tired. I didn't have much spring in my step. The end of my run was definitely the fastest part, thanks to Maple and her endless enthusiasm. It wasn't a bad run, but it certainly was not an energetic one.
Saturday - April 20th, 2024
Prescribed Workout: 16 miles @ easy pace (7:25-8:41/mi)
Distance: 16 miles
Time:
Avg. Pace: /mi
Route: 14mi on treadmill + 2mi outside w/ Maple
Rating: 5 out of 5
Summary: For this long run, I decided to switch things up a little bit. I kept the pace easy, but I incorporated intervals of running at an incline throughout the first 14 miles. First, I would run 0.3mi without an incline and then I would run 0.1mi at a 3% grade, all while keeping the pace the same. I repeated this pattern until the final five repetitions (total of 2 miles). I did the first of those intervals at a 3% grade, then a 4% grade, 5% grade, 6% grade, and the final interval at a 7% grade. Overall, I felt really strong throughout the entirety of this run. I even had the energy to keep up with Maple for the final two miles. True to character, she wanted to go fast. And then she was done and wanted me to give her water that she could splash all over the inside of my car and then drive her through Starbucks for a celebratory pup cup. She said all of this, I'm sure of it!
Overview
Training Phase: Preparation Phase
Training Block: Build Fitness
Total Distance: 62 miles
Summary: This week was another successful week of training. I consider it to have been a good week when my biggest complaint was some tired legs. Especially considering the fact that the cause of my tired legs was self-induced and entirely expected. Cheers to another great week and onto the next!
Highs: 1) threshold workout, 2) incorporating hills into my runs
Lows: 1) tired legs because of said hills
Things that went well: 1) stretching and warming up prior to every run (Yay! This is what I like to call ✨personal growth✨)
Things that I will be altering in the future: 1) being more intentional about my fueling strategy during my long run
Rating:
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