Happy day after the 4th! Otherwise known as the 5th of July. I hope you had a great long weekend and spent some time outside. I made it almost two hours by the pool yesterday before getting annoyed with the heat. Go, Florida.
Before I recap the past two weeks of training I want to add a disclaimer. As I mentioned in the last recap I hired a coach for this training cycle. Therefore, this plan was developed specifically for me to align with my goals and intentions for this race. That’s one beauty of having a coach: a custom, individualized plan that fits my life. Each running workout has a specific purpose/pace that would vary by person.
Marine Corps Marathon Training: Weeks 3 + 4
Week 3 (6/19 – 6/25)
Sunday: 20 minutes of stretching/hip strength/core work. Sometimes I go to the gym, sometimes I do the exercises in my room. Depends on the level of motivation I have that day. Overall, I consider this an “active rest day.”
Monday: Spin class + my new favorite mobility yoga class. The focus was lower back and hip fascia release.
Tuesday: Hill repeats (6 x 600 meters). 600 up + 600 down = 1 repeat. With warm-up and cool down, it totaled about 6 miles.
Wednesday: 40 minutes of strength training (mainly upper body). I should note that I ‘design’ my own strength workouts. By ‘design’ I mean pick whatever I want to do that day.
Thursday: Easy 5 mile run. I’m keeping my easy runs around a 10 min/mi pace.
Friday: Vinyasa Yoga class
Saturday: 10 miles (easy) + strides
Total: 21 miles of running
Week 4 (6/26 – 7/2)
Sunday: 20 minutes of stretching/hip strength/core work + 40 minutes of upper body weights.
Monday: Spin class + mobility yoga class (focus on TFL. Ouch!).
Tuesday: Easy 5 mile run
Wednesday: 45 minutes of strength training. I did my own lighter-weight warm-up before doing this circuit from Katie! I had to modify it and use a bench instead of an exercise ball because the one at the gym was deflated.
Thursday: Ladder run (2 minutes-3-4-3-2) at certain paces with brief recovery in between. With warm-up and cool down I ran just over 4 miles.
Friday: 35 minute walk (listening to Millennial podcast!) + 40 minutes weights.
Saturday: 6 miles (easy) + strides
Total: 15 miles of running
As you can see, after three weeks of building, week four was a step-back week (typical of most training plans, I believe). Not every workout is intense. Most days, I don’t finish feeling tired or sore, which is a good thing!
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I wanted to briefly mention my goals for this marathon because I don’t think I’ve covered them yet. My #1 goal is to get to the starting line injury free. I’m not kidding. I know that’s such a vague/annoying “goal” and I’ve even been one to roll my eyes when other people say it, but it’s the truth. After last year I want to a) get the chance to run on October 30 and b) enjoy the process along the way.
I’d be lying if I said I didn’t want to break 4 hours. My PR from my first marathon was 4 hours and 4 SECONDS (I was oblivious and didn’t know my time throughout the race at all. Had I known I probably would have sprinted at the end. Don’t get me started on that..). However, I won’t get the chance if I get hurt, obviously. If all goes well, I think sub 4 will be within reach.