Eugene Marathon Training: Week Twelve
With Steve
Photo by Erica Sara
Week twelve was a lower-mileage week. Swapped the nine- and six-milers in order to make the NYRR Scotland Run 10K fit my schedule. First week back to strength training also meant I was sore for a few days after. Good lesson not to let cross-training slack. This upcoming week has my last high-mileage long run (22 miles), and then taper begins. Three weeks to go!
Monday: Foam Roll and Stretch for 30 minutes.
Tuesday: Run. Easy run around lower loop and bridle path. Temperature dropped, but legs felt good. Headwind in last part of run.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 5 mi easy
- Actual = 5.05 mi – 42:27 – 8:24 min/mi avg pace
- Actual splits = (1) 8:23; (2) 8:25; (3) 8:32; (4) 8:26; (5) 8:12
Wednesday: Strength Training for 60 minutes. Had fallen off cross-training wagon for a bit. Great to be back! First thing trainer said after a big hug: “You’re gonna die today.” That’s how you know it’s going to be a kick-ass session.
Fueled with one packet of protein-enhanced UCAN.
Dynamic warmup: (x3 across studio)
- Walking lunges across studio
- Side shuffle in low squat across studio
- Skipping across studio
- Skipping for height
- Skipping for distance
- Plyometric long jumps
- Crab walk
- Bear crawl
Circuit 1: (x3)
- Bench step ups w/ 10 lb weight, (x15 each leg)
- Bosu side jumps, (x15)
Circuit 2: (x3)
- Bridge raises w/ 8lb medicine ball between knees, (x10)
- Bridge w/ 8lb medicine ball between knees, (30 sec)
- Bent-knee leg lifts w/ 8lb medicine ball between knees, (x10)
Circuit 3: (x3)
- Wide-leg dumbbell squats w/ 10 lbs, (x15)
- Lunges w/ 10 lbs, (x15, each leg)
- Burpees, (x10)
Circuit 4: (x3)
- 8lb medicine ball woodchoppers, (x15, each side)
- 8lb medicine ball squat-swings, (x15)
- Medicine ball plank, (30 sec)
Circuit 5: (x3)
- Pike crunches w/ 8lb medicine ball in hands, (x10)
- Straight-arm crunches w/ 8lb medicine ball in hands, w/ legs raised, (x10)
- Straight-arm crunches w/ 8lb medicine ball in hands, feet planted, knees bent, (x10)
Circuit 6: (x3)
- Plank with side crunches (knee out to side & to elbow), (x10 each side)
- Straight arm plank, (x30 sec)
Stretch
Thursday: Run. Beautiful evening run along Hudson. Ran this easy, and decided to use Saturday’s Scotland Run 10K as my tempo workout.
Entire back of body was sore from strength training. Felt it on tonight’s run. Run was okay, but stopped to stretch lower back and hamstrings.
Tendons in right foot felt tight at end of run (last mile). Rolled out arch on baseball after, which helped.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 9 mi easy
- Actual = 9.45 mi – 1:19:16 – 8:23 min/mi avg pace
- Actual = (1) 8:12; (2) 8:26; (3) 8:20; (4) 8:20; (5) 8:28; (6) 8:16; (7) 8:22; (8) 8:26; (9) 8:38; (10) 8:34 for .45 mi
Friday: Rest Day.
Saturday: Run. NYRR Scotland Run 10K. Used this as goal marathon pace tempo run.
Crowded course meant Steve and I eased into the run, chatted the whole time, and ran a nice negative split.
Fueled with one packet of protein-enhanced UCAN.
- Plan = 6 mi at GMP (8:10 min/mi)
- Actual = 6.36 – 51:23 – 8:04 min/mi avg pace
- Actual = (1) 8:46; (2) 8:25; (3) 8:05; (4) 7:55; (5) 7:51; (6) 7:46; (7) 7:08 (for .36 mi)
Sunday: Foam Roll and Stretch for 30 minutes.
Weekly Totals:
- 4 hrs 53 mins
- 20.86 miles running
See all weekly workout recaps here.
LV runs NYC 
Pingback: Time to Taper | Generation UCAN