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Shamrock Marathon Training: Week 3 - Time for Rehoboth!

NCAthlete

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I was slowed down last week by Aunt Flo and I was really pissed that it took away that high that I’d been riding for weeks – I was afraid that it would be gone for good. However, that amazing long run that I had on Sunday brought it back!! And the high lives on…not THAT kind of high though. I’ve been in CO for 5 years now and STILL haven’t tried any gonja – no plans to do so either.

I was surprisingly NOT sore from the swift 13 miles that I ran on Sunday

Monday: Barbell Strength – Do sharks complain about Monday? NO. They’re up early, biting stuff, chasing shit, being scary – reminding everyone they’re a fucking shark. On Mondays, I feel like a shark. A bad ass fucking shark.

shark

Tuesday: This is typically a 2fer day for me, however I think I’m going to have to revamp that. I knew I’d have to make some adjustments with all of this cross-training I’m doing. Since I take the barbell class at lunch on Mondays, I typically make up that long lunch by not taking a lunch on Tuesdays. It’s just not reasonably logistical for me to run and do spin on this day. I haven’t felt like getting up really early to run and I don’t have time to run before or after spin. So, I made a plan to run at lunch on Wednesday and do the barbell class in the evening.

Wednesday 2fer: 4 mile runch – It was 60 degrees during this run! I brought a t-shirt and capris but totally could have run in shorts. I also forgot my sunglasses and it got pretty windy during the second half – there’s no telling what I might have gotten in my eye. The Cherry Creek trail is convenient, but it’s super sketchy and kinda dirty. I haven’t had any pace goals for my shorter runs, other than to just run with what feels comfortable. I’m gettin’ faster y’all! I finished 4.3 miles at an 8:51/mile pace! Aww yeah! Soon, I hope to be able to say goodbye to 9 minute miles for all runs!

img_8702

There is so much cool artwork to photo on this trail! I’m gonna try to get a new one each time!

Barbell Strength- My biggest reason for taking this class is to build strength from the waist up, so since I ran earlier in the day, I decided to take it easy on the legs during class. This was only the second time I’d taken the class two times in a week and I could definitely tell my muscles were feeling a little fatigued from Monday’s class.

Thursday: Belmar Run Club – I had 5 miles on the schedule and I hadn’t been to run club in a bit (like months), AND I was looking forward to having a burrito and a beer at Rocko’s afterwards. Guy Chris was there, and he usually arrives after we’ve already started. Chris is in his upper 50’s (I think) and is normally pretty fast – we always end up sitting by each other at Rocko’s and chatting. I started running with him and he proceeds to tell me that he’s also been battling shin splints. He ran with me for two laps, and I always run faster than intended when I’m running and talking to someone. I’ve been running primarily flat stuff and this route has a couple hills. By the end of the run, I could feel a sensation in my shin just a little – nothing worrisome but it was noticeable. I need to slow myself down a bit when running a route with hills. However, my plan for now is to only run flat routes, at least until I get stronger. Shamrock is super flat so there’s no need to run any hills right now anyway. I finished the run with an 8:40 average.

BRC

Friday: This is an optional rest day so I TOOK it! Gladly :)

Saturday: Long Run – I had 11 miles on the schedule, but hadn’t really thought about the fact that I was racing a half marathon the next weekend. I’ve been so adamant about sticking to the schedule that I hadn’t thought that it should be a cut-back week. So instead of 11, I ran 8. I didn’t feel like running the trails around my house but I also didn’t want to drive anywhere either. I ended up running around my house anyway and ran dirt trails for the first 2.5 miles, then the rest on pavement. I was trying my best to change it up and add some loops in, but it gets annoying when you get back to your starting point and you still have some to go. Anywho, it was a pretty uneventful run except for the fact that I can’t slow my ass down! I really should have ran this in the low 9 mins/mile and I really thought I was doing that. I ended up with an 8:53 average! GO! GO, Gadget Legs!

Sunday: REST

I have the Rehoboth 13.1 THIS WEEKEND! Holy cow!! So, I was curious as to how my training now compares with where I was at last year when I somehow ran an 8:11 average for the race.

Last November: 56 miles total for the month / Run paces averaged between 9:20 and 10:17

This November: 65 miles total for the month / Run paces averaged between 8:40 and 9:25

Since I totally don’t want to sandbag what I think I could run this year, is a DISTANCE PR out of the question?? I’m thinking NO! My 13.1 PR is 1:42:08 with a 7:47 average. I’m just going to keep that in the back of my mind while I’m running and just keep the main goal of a course PR in the forefront. I’m VERY excited to see what happens and an RR will follow so you will know as well! Since I know you’ll be on the edge of your seat waiting… haha!

Thanks for reading!

Chris

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Smart that you're recognizing you're going too fast on some of your runs. I think most people - me included, for sure - struggle with that. It's hard to come to grips that most of your running should be done at a pace about 2 minutes or more slower than your 5K pace. And that's not just for injury prevention, but also for optimal training.

Good luck with Rehoboth. I wish I was going to be there.

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I need some badass-fucking -shark Mondays in my life.  Have fun and GET AFTER IT in DE!!!!

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