Mountains 2 Beach Marathon: Week 8

WEEKLY MILEAGE: 55

Another solid week in the books. I can’t believe the marathon is just 4 weeks away, it seems like these cycles just FLY by. This week started with a long run and ended with a cruise around Santa Cruz. We went up to watch Colton race for a change!

Long Run: 16 miles

This run was a little frustrating. I was never out of breath or even felt like I was working hard, aerobically. My legs weren’t having it though, my hips and calves feel so achey + i had some gas radiating up my back during the first 6 miles that made running uncomfortable. I wanted to go 20 miles but when I saw the hill I would need to go up to go past 16 miles I called it. I stretched out and took a day off after this run and felt immensely better.

Workout: 12 x 800

I was a little nervous about this workout since the long run didn’t go super well, but the day off between the run and the workout was just what my body needed. The goal of the workout was 10-12 800m starting around 4:30 and progressing down to 4:05. I set out to go to the track but it was packed with practice so I ran back home and set my water bottle out so I could grab a drink between sets.

I had Garm set to the paces I wanted to hit, but never even came close. My first set I was running a 7:15 pace, told myself to slow down but that didn’t work. I willed myself to get into the pace range but my legs felt too good for that. I checked with about .05 left in the rep and saw I was at 3:35, i jogged in the last .05 to get to 4:00. I decided that was silly and just ran the rest of the reps based on effort. I still wanted to progress down so I kept my pace in check the best I could. I did the workout in sets of 4 - the first 4 I ran at a ‘moderate effort’ (4:00, 3:53, 3:54, 3:51). Since the goal was to start around a 4:30 I was okay with these paces and I didn’t feel like I had depleted my energy. The next 4 reps (3:47, 3:44, 3:44, 3:41) I wanted to push it a bit more, but keep enough in the tank to crank out the last 4. I set out pushing the pace but died a bit and just finished up the reps giving it my all on some pretty tired legs! (3:40, 3:42, 3:42, 3:46).

Workout: 7 mile progression

This run went SO WELL. The idea of a consistent effort for 7 miles had me a little worried, since I have yet to do that during this cycle.. while on my warm up I reminded myself that, actually i HAVE. I ran 13 miles at a consistent effort in the pace range that I was suppose to hit, which gave me a good boost of confidence. The goal was to run 7 miles starting around 9 and getting down to 8:20-8:30.

I started off and felt pretty good. The pace was manageable & I was even able to let my mind wander a bit. Mile 1 came in at 8:42, a little faster than 9:00 but I was feeling good and just told myself to drop the average 2-3 seconds each mile. I ran completely off feel, barely glancing at Garm. 8;27, 8:20, 8:26, 8:19, 8:17 & 7:40! The last mile felt great and I was so excited to see the 7:40. I ended up cooling down a lot faster than normal (9:00) because my legs felt so dang good.

GOAL PROGRESS

Santa Cruz!

Santa Cruz!

Easter run!

Easter run!

Jessica Kennelly