Eugene Marathon Base Building: Week Three

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TRX Suspension Trainer
Photo license: © All rights reserved

Week three consisted of more running and less gym time. Mostly due to holiday schedule/winter break. Slowly increasing miles and logged first double-digit run since November injury. Finally at a point where my body’s feeling the closest to normal it’s felt since before injury. No noticeable discomfort or difference in the right foot anymore. Starting to rebuild endurance heading into training.

Monday: Run. Lovely sending the year off with a short, fantastic run on a beautiful day. First two miles on bridle path, which was slushy and icy in spots. Slowed pace and warmed the legs. Hit the street last two miles. Felt comfortable and strong. First run in quite a while where I wasn’t over-analyzing how my legs and foot felt. Just let go and enjoyed as pace dropped. So long, 2012!

  • 4.01 mi – 33:31 – 8:21 min/mi avg pace
  • Splits: (1) 8:30; (2) 8:56; (3) 8:07; (4) 7:54

Personal Trainer Session for 60 minutes. TRX session focused on core. Started out easy and progressively got tougher until I wanted to curl up in a heap under the equipment. Which means it was a great workout.

All done as circuit training with multiple sets going up to 45 seconds each.

  • Squats
  • Side lunges
  • Squats into overhead arm raise
  • Single-leg squats – each leg
  • Y-pulls (shoulders) and overhead arm raise
  • Standing row out
  • Kneeling row out
  • Suspended oblique crunches
  • Suspended pikes
  • Sit-ups with suspended feet
  • Saw plank w/ crunches
  • Suspended mountain climbers

Tuesday: Run. Emerald Nuts Midnight Run. Third workout in 24 hours and third year in a row for this run! Gorgeous night for it, even if I was dragging the first two miles. Running after drinking margaritas and champagne isn’t ideal. Felt much better last two miles. Silly run to time as it’s a fun run, but can’t resist run data. Especially the first of the year. Hello, 2013!

  • 4.05 mi – 34:10 – 8:26 min/mi avg pace
  • Splits: (1) 9:03; (2) 8:11; (3) 8:33; (4) 8:02 and crossed the finish line w/ a 6:39

Wednesday: Rest Day.

Thursday: Run. Chilly but beautiful weather for winter run. Lungs still don’t feel fully adjusted to cold weather running. Easy, relaxed pace.

  • 6.26 mi – 56:36 – 9:02 min/mi avg pace
  • Splits: (1) 9:06; (2) 9:09; (3) 8:56; (4) 9:22; (5) 9:12; (6) 8:45; (7) 8:00 (for .26 mi)

Friday: TRX for 33 minutes. At-home workout, based on core/glute exercises trainer showed me.

1 min each, 3 sets.

  • Squats
  • Squats with overhead arm raise
  • Single leg squats
  • Y-pulls
  • Standing row out
  • Kneeling row out
  • Suspended oblique crunches
  • Sit-ups
  • Saw plank with crunch
  • Mountain climbers

Saturday: Rest day. 

Sunday: Run. Longest and first double-digit run since November 11. Majority of miles on bridle path, which required more effort. Finished run on lower loop. Felt like a bit of a slog at times – distance, pace, and trail all significant factors. But, it’s a step in the right direction preparing for marathon training. Last three miles were fantastic. Zero foot and/or muscle discomfort.

  • 10.02 mi – 1:24:54 – 8:28 min/mi avg pace
  • Splits: (1) 9:11; (2) 8:48; (3) 8:29; (4) 8:32; (5) 8:33; (6) 8:34; (7) 8:35; (8) 8:19; (9) 8:12; (10) 7:32

Weekly Totals:

  • 5 hrs 02 mins
  • 24.34 miles running.

See all weekly workout recaps here.


5 Comments on “Eugene Marathon Base Building: Week Three”

  1. OoOOOoOoohhhhH the final mile burst when you realize you still feel good after 9 and can push it! Congrats on a good week of RUNNING! You are much better than I, I can not drink and then run, bad news all around.

    • Thanks, Courtney! All my project management skills are being put to good use in training ;). I didn’t log my training for my first two marathons; kind of regret that. Helps me a lot to track progress!

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