Tag: goofy challenge training

Marathon Training Week 20 {Goofy Challenge}

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Monday - OFF
Tuesday – Recovery 7 miles with 8 x 100 m strides (avg pace 8:12 min/mile).
Wednesday - VO2 max 10 miler with 4 x 1200 m strides. This run was hard, especially in the dark when I couldn’t really see my Garmin. I didn’t feel very motivated to do speed work at 5:30 am but I managed to complete it and I was proud of that (avg pace 7:42 min/mile).
Thursday - Recovery 6 miles on the treadmill. The winds were too strong and it was starting to drizzle so I decided it was best to run on the treadmill. I took it easy starting slower and increasing my speed every 2 miles (avg pace 8:11 min/mile).
Friday – This was supposed to be an 11 mile run but I had a strange foot pain start on Thursday and it was twinging while I ran on the treadmill. I decided to get off the ‘mill after 5 miles and hopped on the elliptical for another speedy 4 miles (avg run pace 8:00 min/mile; avg elliptical pace 6:15 min/mile).
Saturday – OFF. My foot pain was scarily similar to plantar fasciitis so I played it safe. Lots of icing and calf stretching. I also bought two new pairs of inserts (one for walking and one for running) and used them. I also lived in compression socks.
Sunday – Foot felt better so I completed my last 20 miler. I ran straight out 20 miles toward the area I used to live in Michigan (much more “rural” than where my mom lives now) and my mom and Ian met me for lunch at one of my favorite cafes. My foot felt fine the entire run but I forgot how hilly my route was and the sidewalks were icy/snowy. It was a tough run but a fun and pretty (see pic above) way to end my Goofy training :) (avg pace 8:09 min/mile).

Total miles: 48 running, 4 elliptical

I’m really hoping that my foot pain is not pf and is just a twinged/bruised tendon but I’m planning to be very careful in the next few weeks. It’s officially taper time and I’m much less concerned about getting in miles and more interested in staying healthy. My goals for the next few weeks are to keep stretching and icing and hopefully I’ll be good to go for Disney!

Marathon Training Week 8 {Goofy Challenge}

This morning I woke up, fueled with a rice cake topped with almond butter and chia seeds and headed out the door for a 14 miler. I’ve noticed that sleep is super important to my recovery and after staying up too late reading Gone Girl I didn’t have high expectations for my run. My legs loosened up after a few miles and I fell into a nice groove heading north on the lake shore path. It was really windy so my splits were slower than what I felt like my effort should produce but after turning around and heading south at mile 4, the wind became a non-issue until the second half of mile 9 (I ran two directions on lake shore – north for a bit and then south for a bit).

Side note: The path was pretty empty today but the people I did see were super friendly. I love it when that happens! It definitely makes me a happier runner when people wave and smile.

Overall, I’m fairly happy with this run. I came in close to race pace but I think that my splits would have been faster if it weren’t for the wind. Also, I haven’t taken a rest day in almost two weeks and I could feel it today. I’m looking forward to taking tomorrow completely off :).

After my run, I made a hot apple pie smoothie.

I made a couple of changes like substituting another 1/2 cup of almond milk for the cottage cheese, adding  2 T of protein powder instead of one, and only adding 2 ice cubes (I don’t like to water my smoothies down too much). It was really good though, I was a happy camper.

And here’s what my workout looked like the days prior to my long run:

Monday- Swim 1,650 meters. It felt really nice to hop in the water after my 13 miler last week. I took the swim slow and stretched out, it was really nice!

Tuesday-General aerobic 10 miler at 7:47 min/mile

Wednesday- AM recovery 4 mile at 8:30 min/mile PM Flywheel class (total cycled = 23 miles)

Thursday- 8 mile tempo general aerobic at 7:52 min/mile

Friday- AM skipped morning workout PM ran 4 miles Garmin-less. This run was just okay. I actually felt pretty good but mentally I just did not want to run. I was glad that I did it though, I never regret a run :).

Saturday- 5 mile recovery run. I ran one of my old and favorite routes through Chicago and just enjoyed.it. My Garmin went a little wonky but I think I averaged about a 7:47 min/mile.

Weekly Totals: Swimming 1 mile, Running 45 miles, & cycling 23 miles

Happy Sunday!

How many of you are running Chicago next weekend? How is everyone’s weekend going?