CIM Training: Week 12

Last week was my highest volume week in a loooong time. I hit 74.5 miles and had two big workouts – 3x 3 mile repeats on Wednesday + a long run workout yesterday with 10 miles @ goal marathon pace. I’m pleased with how both workouts went, especially the goal marathon miles because I ran it on tired legs on my 13th straight day running. 

I did a little bit better about getting in the little things this week, I think it helped that I set a goal for how many time I wanted to do certain things like foam rolling, mini-band exercises and using the Normatecs. I also went to see the chiropractor on Wednesday and purchased a package so that I can get an adjustment once a week from now through the marathon. I had a run in with a hurdle during steeple practice in college that threw my pelvis all out of whack and so it’s very easy for me to fall out of alignment. Regular adjustments are really helpful in keeping my injury free so I’m really excited about getting to adjusted more often.

I still slacked on core but I will make sure I get in at least 1 core session this week! Gotta have a strong core to stay efficient for 26.2 miles! 

Today is a rest day for me so I’m focusing on recovery to set myself up for my half marathon on Sunday. I think I’ll write a post about my goals for the race later this week but I have a big PR on my mind. I know I am capable of doing it, I just need to make sure I get to the starting line rested + with a good race plan! 

Training Summary: 10/16/2017-10/22/2017

Monday – 10 miles easy @ 7:38 pace

+ foam rolling

+ mini-band exercises

Tuesday – 9 mile easy run @ 7:35 pace

Wednesday – 11.5 mile workout [2 mile warm-up, 3x 3 miles w/ 2 minutes recovery (average pace for 3 mile repeats = 5:49, 5:48, 5:48), .5 mil cool-down]

+ 30 minutes Normatec 

+ Chiropractic adjustment

Thursday – [AM] 8 miles easy @ 7:37 pace

[PM] 4 mile stroller run @ 8:13 pace

Friday – 6 miles easy @ 7:52 pace EARLY in the morning before flying to Northern California for my cross country team’s Conference Championships

+ 30 minutes Normatec

Saturday – 8 miles easy @ 7:36 with a coaching friend from another team in our conference

Sunday – 18 mile long run-workout [4 miles easy, 10 miles @ goal marathon pace of 6:18 (actual splits = 6:12, 6:07, 6:18, 6:17, 6:04, 6:13, 6:22, 6:17, 6:20, 6:05), 4 miles easy] 6:56 average pace

+ mini-band exercises

+ foam rolling

Total Miles: 74.5