RUNNING WEEK: March 3-9, 2014

runningweekI was very satisfied with my week of running. I’ve felt really, really good about it. With my family out of town at Disneyland it cut a lot of the distractions for me through the week. I’m not necessarily calling them a distraction, but having them away really helped me focus more on the strength training and running.

I started off the week really strong with my strength training at Firehouse Fitness, but I tweaked my back that bothered me pretty much throughout the week. Not wanting it to affect my running goals for the week, I decided to use the massage chair and hydro massage bed at Planet Fitness before I ran to loosen up the back. Thankfully it worked. I ended up getting massages before three of my runs last week and by Saturday the back was a non-issue.

Running in Liberty Park is probably one of my favorite things about running.

The week’s long run was scheduled at Liberty Park alongside Becky, Kasie and the rest of my running group, Runners Anonymous. The goal for the day was 15 miles. This was on the training schedule for those training for the Ogden Marathon (May 17), but since I am now training for the 30K on April 26 and the Utah Valley Marathon on June 14, I’m just going to stick with the training plan that Becky set out for Ogden. So, 15 miles it was on Saturday.

I love running Liberty Park. The loop around the park is about 1.45 miles long, so it’s roughly 10 laps around the park to get 15 miles in. This this was a party for Becky as well, we had a picnic table of goodies set up for everyone which distracted us from time to time. Since I had to leave by 11:30am, I was only able to get 12.5 miles in at the park. Not wanting to sell myself short I ended up finishing my 2.5 miles at home on the treadmill.

All in all, it was a great week of running despite potential setbacks with the back, etc. But, I got 34 miles in for the week and I’ve already ran 45 miles during the first nine days of the months. I have a feeling it’s going to be a big mileage month. Anyways … here’s a recap of my running week’s individual runs.

Long Term Goal(s) – Run a sub-two half marathon by September 2014, run a 30K with Becca on April 26th for her marathon training & run the Utah Valley Marathon on June 14, 2014.

Monday (3/3) – 3 miles (32 minutes/10:50 pace) / 1.25 miles walking

Treadmill, Home – Recovery miles at home on the treadmill. No particular pace just getting the miles in. However I did speed up on my last mile to about a 9:40 minute mile, so I am happy about that.

Tuesday (3/4) – 5.25 miles (58 miles/10:58 pace)

Treadmill, Planet Fitness – Tweaked my back lifting in the morning, so I eased into my run with about 5 minutes of walking. I ran at an average of about 9:40 minutes per mile for most of the rest of the run with a three minute walking break mid-run. But, my last mile was ran at a 8:40 pace, which felt AWESOME. I felt really good about the outcome despite the sore back.

Wednesday (3/5) – 5.25 miles (56 minutes/10:41 pace)

Treadmill, Planet Fitness – My back was still sore from the previous day so once again I eased into the run with a 5 minute walk. However once I got warmed up I ran at a bit of a higher clip than the previous day and ended up running the last mile increasing my pace up to about 7:40 minutes per mile at some stretches. I just felt the need for speed I guess? But, I wanted to save some of my legs for speed work the next day so I ended up walking a bit of my cool down as well.

Thursday (3/6) – 3 miles (31 minutes/10:23 pace)

Treadmill, Planet Fitness – This ended up being a late night run. I had intended to run 5 miles, but by the time I had gotten to the gym it was nearly 10:30 and after another massage on the chair and hydro bed it was 11pm and I didn’t feel like running that long so I just pushed out a quick little three-miler. I worked on my speed throughout the last 1.5 mile of my run. Once again I upped it to 7:40 minutes per mile at stretches to test my legs. They responded and I’m looking forward to getting out on the road during some of my races to really test them out, especially downhill (I can’t understate my love for downhill running).

Friday (3/7) – 1.25 miles walking.

Saturday (3/8) – 12.5 miles (2:35 hour / 12:25 pace) and 2.5 miles (30 minutes / 11:58 pace)

Liberty Park & Treadmill – The 12.5 miles were at Liberty Park and the 2.5 miles on the treadmill. I am not too worried about the speed since both runs were done on relatively flat surfaces and I might have forgotten to stop my watch during my stretches. But, with that said, I am at about what I would expect for my half marathon time at this point. I am hoping to run around 2:30 during the Riverton Half in two weeks. We shall see. But, for right now I am more concerned in getting my miles in during my long run for the 30K and UV Marathon. I am more proud of actually finishing my needed 15 miles on the treadmill. It would have been easy to dismiss that and just move on.

This week’s plan – 5 miles (Tuesday), 3-5 tempo miles (Wednesday), 5 miles (Thursday), 2-3 slow miles (Friday) and 17 miles (Saturday).

Total Mileage Breakdown for 2014
2014 Training Miles – 200.2 miles
2014 Walking Miles – 11.5 miles
2014 Race Miles – 33.3 miles
2014 Total Miles – 245.0 miles
Monthly Total Miles for 2014
January – 100.0 miles
February – 100.0 miles
March – 45.0 miles



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