Week 9 Recap - We're Breaking Three!
- Hailey
- Mar 31, 2024
- 5 min read
Updated: Feb 10
This week's theme was food. Not what you were expecting, now was it? Well, it wasn't what I was expecting either, but hey, that's life. Over the course of this marathon training cycle, I have refined many of my routines, which have shown to have had immensely positive results. However, I apparently need to reconsider the timing of my meals.
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 - March 24th, 2024
Prescribed Workout: 17 miles @ easy pace (7:25-8:41/mi)
Distance: 17 miles
Time: 2:13:32
Avg. Pace: 7:51/mi
Route: treadmill + 2mi w/ Maple
Rating: 4 out of 5
Summary: After running today, I can confidently say that I made the right choice yesterday by switching my long run to Sunday. I felt so much better today than I did yesterday. The miles blended, one right into the next, and before I knew it, it was time to take Maple for the final two miles. And yes, I did get a little bit of sunshine during my run today. Overall, I felt really strong and like the pace was completely manageable.
Monday - March 25th, 2024
Prescribed Workout: 4 miles @ easy pace (7:22-8:21/mi) w/ hills
Distance: 4 miles
Time: 32:41
Avg. Pace: 8:09/mi
Route: outside + 1mi w/ Maple
Rating: 4 out of 5
Summary: This was a nice low mileage easy run today. I also explored a new street, which as I'm sure you know by now, made me really excited. There was just a little bit of adventure thrown into the middle of an otherwise pretty average run.
Tuesday - March 26th, 2024
Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi)
Distance: 6 miles
Time: 49:09
Avg. Pace: 8:10/mi
Route: outside + 1mi w/ Maple
Rating: 3 out of 5
Summary: Here I was, thinking that I was going to be enjoying some glorious sunshine on my run today. Ha! Try some sudden rainstorms instead. By the time I got home, I was completely soaked and ready to be done. This run was just "meh." It wasn't bad, but I definitely wouldn't say it was wonderful either. I got it done, Maple enjoyed running through a few puddles, and that was that.
Wednesday - March 27th, 2024
Prescribed Workout: 9 mile speed workout
Workout Description: 2mi wu + 5 x 1km @ 6:17/mi w/ 1:00 walk + 5 x 800m @ 6:06/mi w/ 1:00 walk + 2mi cd
Distance: 9 miles
Time: 1:04:29
Avg. Pace: 7:10/mi
Location: treadmill + 1mi w/ Maple
Rating: 4 out of 5
Summary: This speed workout went really well. I was a little apprehensive about running five 800m repeats @ 6:06/mi after running the 1km repeats. Much to my surprise, my legs felt great. In hindsight, I probably could've pushed myself even faster. However, I know that I have a history of starting too fast and then fading to a level below my abilities by the end. I am trying to adopt a healthier approach. I am trying to focus on running what is prescribed and feeling those paces for what they are. I am hoping that this will translate to race day so that I can execute a racing strategy that will help me cross the line in the fastest time I can.
Here are my splits:
Warmup: 9:05/mi
1st 1km: 6:15/mi
2nd 1km: 6:15/mi
3rd 1km: 6:15/mi
4th 1km: 6:15/mi
5th 1km: 6:15/mi
1st 800m: 6:03/mi
2nd 800m: 6:03/mi
3rd 800m: 6:03/mi
4th 800m: 6:03/mi
5th 800m: 6:00/mi
Cooldown: 8:16/mi avg
Thursday - March 28th, 2024
Prescribed Workout: 5 miles @ easy pace (7:22-8:21/mi)
Distance: 5 miles
Time: 42:32
Avg. Pace: 8:30/mi
Route: treadmill + 2mi w/ Maple
Rating: 2 out of 5
Summary: I felt miserable on this run. You would think I would learn that I don't typically enjoy running after lunch, but ummmm, apparently not. I felt weighed down and a bit nauseous. It was just uncomfortable and I couldn't wait for it to be over. Thankfully, Maple provided ample entertainment for the last 2 miles, so I my spirits (and pace) picked up at that point.
Friday - March 29th, 2024
Prescribed Workout: 8 miles @ easy pace (7:22-8:21/mi) w/ incline
Distance: 8 miles
Time: 1:06:45
Avg. Pace: 8:21/mi
Route: treadmill + 1mi w/ Maple
Rating: 4 out of 5
Summary: These miles flew by. I watched a documentary and just cruised. For the seventh mile, I ran at a constant incline of 3%, without altering my speed. There was nothing particularly noteworthy about this run. It was one where everything clicked, but it didn't have that extra special "it" factor to make it feel extraordinary. If Maple could read I'm certain that she would be highly offended by that last statement. She's convinced that she is the embodiment of the "it" factor.
Saturday - March 30th, 2024
Prescribed Workout: 18 miles @ easy pace (7:25-8:41/mi)
Distance: 18 miles
Time: 2:24:36
Avg. Pace: 8:02/mi
Route: treadmill
Rating: 4 out of 5
Summary: Today's run went really well. The pace felt comfortable and it felt like I could have just kept running for forever. Well, except for one issue. During this run, I suffered from something called, too-stubborn-for-my-own-good-itis. Should I have eaten before running 18 miles? Yes. Did I? Nope. And I don't think you will be at all shocked when I tell you that at mile 12 my stomach was cramping intensely enough that I chose to stop, eat, and then resume my run to finish the last 6 miles. I started running just a bit later than I had originally planned, but I thought that it was still early in the morning and I would be fine. I was wrong. Please, learn from me. Stubbornitis is a rotten affliction and I hope you never catch it. Other than that, it was a great run!
Overview
Training Phase: Preparation Phase
Training Block: Build Fitness
Total Distance: 67 miles
Summary: This week's training went pretty well. I was concerned that my decision to call an audible, move my 17mi long run from last week to Sunday of this week would completely derail me. Although slight, I thought that it was possible that my knee pain would return with the increased mileage for this week. I am so thankful that I experienced no pain while running. Now I'm just faced with the humbling reality that, yes, I absolutely should've been doing what I knew to be the best thing for me all along. Warming up and stretching are not the enemies that I had always painted them to be. Sure, I still find them boing, but wow is a little boredom worth running without limping because my left knee is squealing in pain.
Highs: 1) running two longs in the past 7 days without noticeable soreness or discomfort, 2) sunny miles with Maple
Lows: 1) the sudden rainstorm
Things that went well: 1) continuing to warm up before running, 2) consistently stretching at least once a day
Things that I will be altering in the future: 1) eating before I do a long run, 2) but NOT eating lunch right before a run
Rating:
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