So far, my training has been going incredibly well. I always get anxious before a training run, knowing it will be challenging both mentally and physically. Thankfully, I have been able to reach my projected pace during each tempo run and track repeat. It's important to know that I am working hard enough to benefit by the training, but not too hard so that I am completely depleted and can't recover. It's a fine line between just enough and too much and my program has been able to match my pace.
I have used the Run Less Run Faster training program for the past 2 years and it has really worked well for me. I tend to get injuries if I run too much and this program has me doing 3 key running workouts each week along with 2-3 cross training workouts.
Here is a look at what week 3 looked like:
Monday: Cross Training
I did a circuit training workout with my client this morning. We did 1 minute of each exercise and then rested, and completed the circuit again 3x. The circuit consisted of: jump rope, reverse lunges while holding 12lbs dumbbells over head, 12lbs goblet squats, 12lbs biceps curls to over head shoulder press, jump squats, walking lunges.
After training my client, I went to the gym and did the Row Machine (10 min. easy, 10 min tempo, 5 min easy) and a PiYo class.
I went to the chiropractor for an adjustment, something I believe in doing once a week during my hard training. With all the stress on the body, I want to make sure everything is in alignment so one side of my body isn't working harder than the other.
I was pretty sore, so I did a lot of foam rolling that evening along with some single leg bridge to help keep my glutes strong.
Tuesday: Speed Work/Track Repeats.
Warm up easy run for 2 miles then speed work followed by 1 mile cool down.
1200 m in 5:06
1000 m in 4:08
800 m in 3:25
600 m in 2:22
400 m in 1:31
Wednesday: Cross Training Spin class
Thursday: Day of rest
Friday: Tempo Run
1 mile warm up at an easy pace
5 mile tempo at average pace of 7:43
1 mile cool down
A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as "comfortably hard." Tempo running improves a crucial physiological variable for running success: our metabolic fitness.
Why it works: by increasing your LT, or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions — by-products of metabolism — are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these by-products. The result is less-acidic muscles, (that is, muscles that haven't reached their new "threshold") so they keep on contracting, letting you run farther and faster.
Saturday: I was on my feet all day working at the Carlsbad Marathon Expo at the Nuun Hydration booth. No cross training today.
Sunday: Long Run
17 miles at an average pace of 8:38
As I have mentioned before, I try and simulate the race course as much as possible based on the elevation chart. My long runs always begin with 4 miles of down hill running and I finish up with some rolling hills and one final long hill climb. Today I was feeling really good and I was able to run a little faster than my target long run pace. I did make sure I wasn't working too hard because you don't want to run your long runs at race pace. This is a time to build endurance.