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
Up close and personal. I look delirious.
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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Race Goals
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.
You are doing so great! I think that you have a solid chance of hitting all your goals :D
Susie @ SuzLyfe recently posted…Friends, Family, and Food Filled Fourth of July Weekend
I do too :)
Great job! Cut back weeks are always nice and a great way to recover from the previous weeks and reevaluate to make sure you are on the right path to build up again. I usually set goals for my races — sometimes they are time specific but others are just to finish with a smile on my face and to train injury free.
Brie @ Lean, Clean, & Brie recently posted…Race 13.1 Detroit Half Marathon Training Week 4
Cutback weeks mean a few more minutes of sleep in the morning :) I’ll take it!
I’m right there with you on both of those goals. Would love to run sub 4, but I also know its my first marathon and I just want to be able to run it at all!
Your training seems to be going so well! A great mix of Crossfit, biking and running workouts :)
Great job! I think I’m going to recap my training like this.
Lauren recently posted…Baltimore Wedding Gift Guide {featuring Uncommon Goods}
Thanks, Lauren :)
I actually have the same goal as you for the NYC Marathon – get to the start line healthy and injury free, and then make it to the finish the same way. It’s a good one :)
Praying we both get there! :)
I think sub 4 is totally within reach! I do think working with a coach helps you get a better mix of workouts in and it takes some of the pressure off. Cut back weeks are so important. I learned that the hard way last time and this year I’m paying for it by not being ready to start marathon training. I’m looking forward to your thoughts on training this time around!
Sarah @pickyrunner recently posted…July 4th Weekend
It does take pressure off of planning workouts and wondering “is this going to benefit me?” Thanks, Sarah!
Hi – I’m a new reader. Were you at one point going to run NYC Marathon in 2016? Your training is off to a great start! Key is staying injury free and if you do that I’m sure you’ll make your goal of sub 4. Good luck. I look forward to following along.
Hi Amanda! Thanks for stopping by :) Nope, I never intended to run NYC this year. I did run it in 2014 though. I didn’t even enter the lottery this year, but I’m sure I will again!
Nice job on 2 great weeks of training! You’re goals are totally within reach and I don’t think getting to the starting line healthy is a vague goal at all! Sometimes my goals for halfs are to have fun, finish strong, or other goals that aren’t super specific. It totally helps take the pressure off me too and keeps me from focusing too hard on my watch during the race!
Amanda @ ExploringLifeAndThings recently posted…Is 2016 really half over?
Usually my goals are “have fun!” for races. Especially during a Disney race, because those ARE fun :)
I do feel like it is important to set goals for races even if its as “simple” as “injury free”. That makes such a huge difference in how the race will play out!
Beautiful sunrise photo!
Kristin recently posted…If We Were Having Coffee in (Almost) July
Good point! Something to keep in mind for motivation too.
You are doing such an awesome job with your training, girl!
Kristy from Southern In Law recently posted…Kristy’s Random Ramblings #2 [BLOGGER LINK UP!]
Thanks, Kristy!
I think you’re doing an amazing job Emily, because the balance in this plan that was provided is fantastic. :) I always have to do a little less than most plans recommend, but this looks like one my body could handle. I’m so glad that your number one goal is to get to the starting line injury free.
Emily recently posted…Favorite Recent Recovery Foods (July)
I would much rather do a little less than overtrain! No question. Thank you, Em!
Awesome two weeks, Emily! I think it’s great you get to pick your strength workouts, it makes them easier to get done if you want to do them! My coach is having me pick mine as well. I think your goals are perfectly aligned. Just making it to the start healthy is a big feat! I’d love to beat 5 hours but I’ll really just be happy to finish standing up.
Sam @ See Sam Run recently posted…Baltimore Women’s Classic 2016: Race Recap
I agree! I like creating my own strength routines (or just using ones on Pinterest!). I’d be happy to finish standing and with a huge smile too. WE WILL!