Wednesday, January 11, 2012

Hard Days Hard.... Easy Days Easy

Going back to this post where I talk about what's worked for me...

11 days until the Carlsbad Marathon, and I have truly never felt better. I ran 58 miles last week, and while I  remember struggling with fatigue on my Thursday 10-miler, I had a day of rest on Friday (if you don't count the P90X yoga that I did...) and I was back to business on Saturday morning. I actually ended up taking 1st female at a local 10k race with about an 80% effort.

I believe that a huge reason for the success of this marathon training cycle has been because I have learned to listen to my body. Additionally, I practice these rules of thumb:

1) My easy runs are EASY.
2) My hard runs are HARD.
3) I DO NOT do two hard days in a row.

Here is what my week in running looks like:

Monday-Recovery day from my long run the day prior. EASY PACE. I run by how I feel. 2 weeks ago, 8:58P felt easy. Last week, 9:03P felt easy. I listen to my body and make sure that I am not breathing hard and that my muscles aren't tight/straining.

Tuesday-Speedwork. My coach gives me a workout to do. Anywhere from 1/2 to 1 mile repeats (I don't really have access to a track at 5:30 am, which is when I usually do this workout). I run these HARD. Right now my goal paces are anywhere from 3:30ish for 1/2 mile to 7:20s for 1 mile. Yesterday I did 3 X 1 mile repeats at 7:19, 7:10. 7:09. Could I have done another one? Yes. I do run HARD, but I always finish feeling like I have one more in me. So I guess HARD doesn't mean RIDICULOUSLY HARD.

Wednesday-Recovery day from speedwork. I don't care what my pace is today. At all. As long as it's EASY. Today I ran almost 7 (went a little long) at 9:30P.

Thursday-Some sort of Tempo run, which my coach calls a "cutback." I'll do a 3 mile warm-up and then do 3-4 miles that look something like this: Mile 4-8:20, Mile 5-8:15, Mile 6-8:10, Mile 7-8:05. Finish up with 2-3 miles of cooldown.

However....

Let's say I have a 10k race on Saturday (like last week). Thursday will then be another EASY day and Saturday will be my replacement for a speed day.

Make sense?

Friday-DAY OF REST.... PRAISE GOD!!!

Saturday-Easy 6 miles remembering that Sunday is a HARD day (Long Run). Or, if I have a race, Saturday is a HARD day (obviously), in which case Sunday will be a relaxed (not progressive!!!!) long run.

Sunday-Long Run. The only thing my coach ever tells me about my long run is to do what I feel like doing... It used to frustrate me, but I now feel liberated by it. If I want to push the paces a bit (providing I DID NOT have a race the day prior), then go for it. If I want to chill, that's fine too. I generally try to shoot for around an 8:50ish-9:10ish pace on my long runs. This seems to have served me well as far as being able to recover quickly by the next day.

Oh, I also lift weights twice a week, but that's the next post. Stay tuned!

This is a most excellent book that was given to me by my running partner as a birthday gift. She gave it to me to help me deal with my recurrent injuries.

You know what? I am STOKED that I've only had to consult it ONCE... on my birthday.

10 comments:

  1. This sounds exactly like I was training when I moved from one speed day to two. I will predict that you will see some major increase in speed :)

    How cool! You won the race, after all! with 80% effort? lol

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  2. Right? I have to make sure that I say "80% effort" at least 3 more times on my blog. ROFL!

    If I had done a 95% effort, I could have beat the 12 year-old boy that passed me at the end. Bahahaha! (true story!)

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  3. Damn! Your marathon is soon. Time is totally passing me by these days. I'm so glad that you have had a healthy training cycle and I can't wait to see you rock this race!

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  4. You are going to rock that thing! I can't wait to read the race report.

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  5. SO great! i completely agree with taking easy days easy and hard days hard - and never doing two hard days in a row. that is the way i do it too! it's awesome to see a glimpse of a week in your training. you are going to have an amazing race and i am sooo happy that you have bounced back from your injury and are running so strong!

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  6. oh and i meant to also say - the new look of your blog is really nice!!

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  7. Yeah I can comment! LOVE this! So interesting. I think I need that book. STAT. You so have the whole package and I am so happy for you. You inspire me and impress me and I am just so excited to see what type of magic is waiting under those winged Brooks! One think I noticed--no cross training as far as eliptical or bike. Very interesting. Also what is a day in the life of your nutrition, homegirl? Wondering if that also plays a part! Man Im done being chronicly injured. Thanks for this post and I am SUCH a fan Miss Thang!

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  8. Just found you thru mickiruns... nice job on your smart training! I've cut back to 3 days of running after an injury this summer, so I'm mixing in some hard cross training, and not sure if I'm always following the easy-hard rule, but so far, so good. I look forward to following your training!

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  9. Just found your blog today. Looks like you are getting in some great training for your upcoming race. And yes, I agree, keep your easy days easy so that you can push the pace on the hard workouts. Easier said than done but it does help!

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  10. We have that white cherry powerade! :)

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