Sunday Runday - Week 3 of Marathon Training

Monday 1-11: Advanced Yoga (45 min) - Nike Training Club.  I seriously cannot wait for Friday when I'm done with this program.  The yoga on this app is terrible! On the positive side, my wrist is starting to feel better. 

Tuesday 1-12: 7 mile tempo run.  This run felt great and my times are getting faster, back to where they were before my injury. 

Wednesday 1-13: Slacker today. I was supposed to do a 30 minute NTC workout and planned some yoga afterward.  I honestly didn't feel like it and instead did a 3-mile walk with my dog and baked a lemon cake.  Worth it! :) 

Thursday 1-14: 5 miles w/cadence & step work.  This was my first ever attempt at cadence & step work!  The goal was to run 0:30 at full pace and then walk for 1:00 for six cycles.  I needed to count my steps to make sure my strides were efficient.  Bad news is I'm terrible with numbers, so I took a little tip from my WFR Training and duct taped my leg and carried a Sharpie. I was able to write down all my steps and continue running!

Step work with a little hikertrash ingenuity! 

Step work with a little hikertrash ingenuity! 

Friday 1-15: Conditioning Corps - NTC (30 minutes).  Since I'm thankfully finished with my Nike Training club conditioning plan, I could chose my own workout.  I chose this beginner workout that used light weights and my knees were so happy without all the lunges and squats of the intermediate program!

Saturday 1-16: Long run - 11 miles. My legs were toast this morning.  I didn't want to do the run at all, but tomorrow's forecast shows temps about 20 degrees cooler with snow in the high elevations, meaning that there will be freezing rain or sleet down in the foothills of the Smokies, where I train.  I dragged myself out of the house after breakfast and put in the miles.  The first 6 felt amazing, but then the hill on mile 7 crushed my pace and I never recovered.  The run was slow, but it's done. 

Sunday 1-17: Active rest.  My body is tired after this week.  I think it's due to the weather being kind of a mess.  I took a nice hot Epsom bath and did Leslie Fightmaster's Vinyasa Evening Flow class on Youtube.  I'm hoping my paces look better next week after some rest!

My favorite hip stretch - Cowface pose. Definitely needed after this week! 

My favorite hip stretch - Cowface pose. Definitely needed after this week! 

Well, that was my week!  How was your week? Are you training for an event? I'd love to chat with you - leave me a comment!

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