This week I focused on recovery well from the half marathon and to be ready for a good 20 miler. The last test!
|Plan||Rest||5 m run||8 m run||5 m run||Rest||20 m run||5 m run|
||Rest||2 m run
||3.4 m run||Rest
||5 m run
||20 m run
Rest! Needed it! I felt great right after the race, bit Monday morning I could feel I started to get sore. I scheduled a massage and it felt good, still a little sore though.
Rest! I still was sore and my focus is to be a 100% on the weekend for the long run, so I decided another rest day without guilt.
2 miles in 20:12 (10:07 pace)
I was planning to go at least 3.5 during my lunch break, but there was still a sore spot in my left hamstring. Overall I feel fine, but I want this hamstring to be fine before I start running, so I cut the run short and foam rolled instead.
3.4 miles in 32:14 (9:32 pace)
Easy run during lunch. My hamstring was better, but I could feel it was still a little angry. Overall no problem though.
5 miles in 50 minutes (10:00 pace)
Easy run on the treadmill and I felt fine, after that I got ready for the 20 miler the next day aka the power nap
20 miles in 3:14 (9:42 pace)
I ran the best 20 miler ever. You can read all about it HERE!
Planned 38-43 -> Actual: 30.4
- Body: Had to recover from a tough half marathon. Overall good, only trouble spot was my left hamstring.
- Mind: motivated and great!
Long Run Fuel: 20 miles cloudy and 60′s
The night before: Big burger and ice cream
Before run: apple sauce
mile 5: 1 sport bean
mile 10: 1 salt stick
drink: blue Gatorade 40 oz
-> felt great! No arm cramps or any stomach issues. I got a little stiff and sore at the end, but that’s to be expected.
Let’s start taper! My main focus is to fully recover my left ham string, other than that I felt amazing and ready to run a great marathon! I feel in great shape!
18 days until marathon #3!