Eugene Marathon Training: Week Six
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Week six had two workouts that were definitely challenging. Wednesday’s strength training session was fantastic and worked some muscle groups that needed attention. Felt this one the next day. Because I’d moved some workouts around (Thursday’s workout to Monday; Tuesday’s workout to Thursday) hill repeats followed strength training. Sore body and robust winds made for a tough hill session. Regardless, it was a good week.
Monday: Run. Early AM run right after sunrise, along east side. Outside temp “felt like” 1 degree F with windchill, but this run was perfect. Change of scenery was fantastic and legs felt great after Saturday’s long run. This was to be Thursday’s easy run, so Thursday is hills instead.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 7 mi easy
- Actual = 7.01 – 59:23 – 8:28 min/mi avg pace
- Actual splits = (1) 8:47; (2) 7:59; (3) 8:41; (4) 8:24; (5) 8:18; (6) 8:28; (7) 8:42
Tuesday: Stretching and foam rolling for 30 minutes.
Wednesday: Strength Training for 45 minutes with personal trainer. Did new exercises with weights that I definitely felt next day.
Dynamic Warmup (x3)
- High knees (forward, backward)
- Butt kicks (forward, backward)
- Walking toe touch (Frankenstein walk)
- Bear crawl (forward, backward)
- Crab crawl (forward, backward)
Circuit 1: (x3)
- Plyometric box jumps (x10)
- Double knee-tuck crunches while in plank position (x10)
- Pushups (x5)
Circuit 2: (x3)
- Walking single leg dead lift toe touches with glute & hamstring extension (across studio & back)
- Single arm squat and swing with 12lb dumbbell, each arm (x15)(http://exercise.about.com/od/exercisesformusclegroups/ss/compoundexercis_7.htm)
Circuit 3: (x1)
- Medicine ball squats with forward throw (8lb ball)
Circuit 4: (x3)
- Dumbbell plank row with 12 lb dumbbells, each side (x10)
- Burpees (x10)
Stretch
Thursday: Hill Repeats. Not the easiest hill repeats. Went out later than usual. Felt much colder than the other day even though it wasn’t (29F, feels like 17). Strong headwind on each uphill interval.
Back and hamstrings were tight and a bit sore from Wednesday’s trainer session.
Workout incorporated skipping drills on flat and uphill surfaces, 3 x 50 yds each, focusing on swinging knees straight and forward, swinging elbows back, pushing off slightly with feet, and keeping hands relaxed. Focused on forward movements. Followed by seven Cat Hill repeats (2 min uphill each interval).
Made it through the workout just fine. Constant wind and cold had me feeling a bit fatigued. Still, this week’s repeats were faster than last week’s. Felt great in time for the cool down. Ran last miles on bridle path.
Happy to see consistent repeats by Garmin data.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 2 mi warmup; skipping drills; 7 x 2:00 min hill repeats; 1 mi cool down
- Actual = 7.01 mi – 56:24 – 8:02 min/mi avg pace
- Actual Hill Repeats = (1) 7:33; (2) 7:30; (3) 7:24; (4) 7:27; (5) 7:26; (6) 7:27; (7) 7:24
Friday: TRX for one hour.
Circuit: (x2)
- Step ups using chair, with high knee into reverse lunge, (x12) each leg
- Single leg squats using chair, (x20) each leg
- Pushups, (x15)
- TRX squats, (x20)
- TRX squats w/ jump, (x20)
- Toe touches with glute and hamstring, (x15) each leg
- TRX low row, deep angle; narrow stance, (x20)
- TRX low row, single arm, deep angle; narrow stance, (x20) each arm
- TRX Chest Press, Wide Stance, (x20)
- TRX standing rollout, (x20)
- TRX kneeling rollout, (x20)
- TRX crunches on hands, (x20)
- Oblique bird dog, (x20) each side
Saturday: Run. Un-timed long run on a lower-mileage “off” week. Nearly a mile in, Garmin still had no satellite reception. Turned it off and ran by feel.
Upper 30s/low 40s, light rain. Ran along West Side Highway, which had more runners than cyclists today. Thrilled to run in shorts – good decision, very comfortable.
Nice to have a training run where I didn’t concentrate on pace and just enjoyed the moment. Doesn’t get more fun than that!
Felt great the entire time. Lower back was a bit tight after. Followed by stretching.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 10mi easy
- Actual = 10.75mi (approx. 1.5 hrs – guesstimate)
Sunday: Rest Day.
Weekly Totals:
- 5 hrs 40 mins
- 24.77 miles running
See all weekly workout recaps here.
LV runs NYC 
You have me curious about UCAN. What is it, why do you like it, where can I fin it? I’m not a fan of gels and as training is ramping up I’m going to need to find some kind of fuel source
Hi Shannon,
I came across UCAN while marathon training last year. I, too, was having issues using gels. I’d been having to increase the number of gels on long runs, which began to cause energy spikes and dips, plus upset my stomach.
Some endurance athlete friends of mind recommended UCAN, so I began using it while training. It’s basically a complex carb, which they call “Super Starch”. It encourages fat burn, and doesn’t spike insulin levels. So, in my experience, I’ve found it to keep my energy levels very even on my long runs.
I happen to like it because it’s eliminated my need for gels. I use two packets mixed with water before any run longer than 15 miles. On runs longer than that, I will also mix a packet with a small amount of water to make a “gel” (and carry it in a small gel flask). That’s all I take on my long runs (plus any water for hydration).
Before any training run, I take one packet. I personally use the mix that’s protein-enhanced as that also helps curb any feelings of hunger while running.
You can buy it on their website: http://www.generationucan.com. Should also have a link to local retailers in the shopping section.
Good luck & if you have any questions, feel free to reach out!
When I read this…especially the hill repeats I think about Rocky in Rocky IV when he is training in the snow…so my point is that you are growing in status and my work ethic continues to be questioned.
I had a trick to make it more tolerable: I’d wait until someone passed me, then I’d sprint up the hill to pass them. Made it into a game and distracted me from the wind and cold. (somewhat)