Week in Review - 3 Weeks till Ragnar

 It's been a while since I did a weekly review. I stopped doing them because my training was virtually the same every week so I felt like they were probably getting a bit boring to read. So I figured I'd pick them up again when the training shifted to something different.

I like tracking my weekly mileage and haven't stopped doing that but reflecting on what I was accomplishing wasn't really necessary since I was mostly focused on staying in half shape for my spring series. That series officially ended last week with the Seattle Rock and Roll Half Marathon, my 5th. Felt pretty good to complete that many in 8 months.

4 weeks between RnR and Ragnar. Training for this relay is specific in that I'm doing back to back runs, to simulate the shortened recovery time between each of my legs. My body needs to adjust to running on very tired legs. So even though I really should have taken it easy this week post half, I started doing my back to back runs. I did take it easy earlier in the week though and ended the week strong.

Monday
Rest day. Took an extra day off for two full -no activity at all- rest days. My body needed it for sure.

Tuesday
Nice easy recovery run of my 3 mile loop. Left hamstring and knee still sore so I took it very easy.
3.54; 35:04;  9:55
Wednesday
There was a 5 mile tempo run on the plan today, but I was just wasn't feeling it. So I took another easy loop around the neighborhood.
3.44; 38:08: 11:04

Thursday 
Rounding out the week with another easy 3 miler. I guess I did take it relatively easy this week.
3.22; 34:27; 10:43

Friday
Rest day. Needed it. Hamstring is still tight. Knee feels better though.

Saturday
3 mile run with Wear Blue in the morning. Nice and easy. Left leg still sore.
2.96; 30:39; 10:21
Another 3 miler in the evening. The mileage on this triple got all messed up, but I ended up hitting most of it.
3.12; 31:26; 10:04

Sunday
Finished out the week with a 6 miler on very very tired legs. But that is part of the training. Running on tired legs and after a long week. I really wanted to cut today's run short but forced myself to keep at it. I am proud of myself for finishing.
6.10; 1:04:50; 10:38

Next week, I am doing a 5k at midnight on Tuesday night-- it's a run 'into the 4th'....it starts at 11:55pm. Never done a night race before and we've got tons of fun costume-y stuff to wear so it should be very fun. Rest of the week will be pretty normal and then I do a double on Saturday...this one will be a bit longer- 8 miles in the am and 3 in the pm. We'll see how it goes.

Training for Ragnar

 

 I want this medal holder thingy.....

I am belatedly getting around to tweaking my existing training schedule for Ragnar. And hoo boy....I feel like I am really behind! I didn't really think that my measly little 15.7 miles over 24 hours would be that big a deal. That I could just do a few back to backs beforehand and I'd probably survive.

But after taking a closer look at the way the legs shake out....I realized I need to do more. My reasoning for deciding to do my first full marathon nearly one year after completing my first half marathon was because I want to CONQUER the full, not merely survive it. The same holds true for this relay. So I'm glad I finally got off my arse and started planning!

I realized between the Memorial Day Run for the Fallen (which has me doing two long runs this weekend-Sat and Mon) and the Rock and Roll next month, the weekends between aren't that many. And the relay is only 3 WEEKS LATER! Oy vey. So I decided that doing 5 back to backs before then is what I need to get ready.

My legs work out to be an 8.2 mile the first day mid-morning. Second leg is 3.5 miles about 10pm that night. Third and final leg is 4.0 miles at 7:30am the next morning. Even though an 8 miler isn't really all that long, I am definitely at the point where I am still pretty sore the next day after long runs. I'd love to say I can run a half marathon and still be upright the rest of the day, but sadly, I'm usually hobbling around my house grimacing with every step.

The plan goes something like this: 3 of the back to backs with be 2 legs; 2 will be 3 legs....AKA...the "Triple". They will follow the same day; next morning format to replicate the relay leg timing for the most part. And these are spread over about 6 weeks to give me good recovery time. No injuries, yo! That's what it's all about.

First 'Double Run' is only halfway there, but it was hard to squeeze in so it's a start! 
      5 mi - easy; PM run
      5 mi - easy; AM run (next day)
Second 'Double Run' 
     6 mi - easy; AM run
     4 mi - easy; PM run (same day)
First Triple Back to Back
     5 mi - easy; AM run
     4 mi - easy; PM run (same day)
     4 mi - easy; AM (next day)
Third Double Run
     8 mi - easy; AM run
     3 mi - easy; PM run (same day)
Final Triple Back to Back (exact same mileage as my Ragnar legs)
     8.2 mi - easy; AM
     3.5 mi - easy; PM (same day)
     4.0 mi -easy; AM (next morning)

Doing this on NO sleep will probably not be replicated, but I figure it's close enough. I will hopefully be utilizing a combination of adrenaline and caffeine to power through that part! So there it is...the Ragnar Relay training plan. Immediately following that, I'll launch into 11 weeks of intensive full marathon training. Tweaking that plan now so I'll post when I'm done.I am excited to enter this new phase of training!

 Bumping up my game and the mileage.....Jersey Fist Pump-Go!