Paris Marathon Training – Week 5

Week 5: 1/11-1/17

Monday: 

  • Plan: 30-60 min cross-training + rehab exercises + optional strength training
  • Actual: 30 min easy spinning + rehab exercises + strength training

I planned my time perfectly, then forgot to bring my resistance bands to do all my rehab exercises between spinning and strength training. I did what I could before my strength workout – which included deadlifts, plyometrics, and some arms – then did the rest of my rehab exercises with bands once I got home.

In a quest to eat all my veggies, I made this Asian-inspired brown rice & quinoa bowl – the idea came from this NYT Food recipe but I added several things: most importantly, shiitake mushrooms sautéed with minced garlic and a little salt.

kimchi rice bowl with egg

I turned on the College Football national championship game and had a grand old time foam rolling and going through a few yoga poses. So my national championship game watching experience was…totally normal.

Tuesday:

  • Plan: 4 miles easy + 4 strides + core
  • Actual: 4 miles easy @ 9:36/mile + strides + core

I’m really not sure what happened with this run. I was sore from yesterday’s jumping split squats and squat jumps, and was super relaxed for a nice easy jog. From my effort, I wouldn’t have been surprised to look down and see 11:00 miles, so I was pretty surprised to see 30 seconds off my normal easy pace. My effort at the end got a little more labored, so I think I should have backed off more at the beginning.

adorable cat photo

This rascal loves core work time, if only to interfere.

Wednesday:

  • Plan: 6 miles w/ last 3 progression to tempo + rehab exercises + yoga or strength
  • Actual: Rest day

All the DOMS. Decided to switch Wednesday and Thursday.

Thursday:

  • Plan: Rest day
  • Actual: 6 miles w/ last 3 progression to tempo (9:23/8:54/8:36)

I ran after work, knowing I’d finish in the dark. I ran the same workout last week with slightly faster paces, although both were in the ranges that my plan called for.

I think I ran this week’s workout better than last week’s, even with the slower paces. I stayed more relaxed/controlled, and I had more gas in the tank when I finished. I saw my current Garmin pace get down to 8:05/mile in the last half mile (oops), backed off, and cruised the last quarter mile to the end. I felt great afterwards.

BUUUUT then I got home AND I was so hungry AND so I made dinner AND so I forgot my beloved rehab exercises. **sad face**

Friday:

  • Plan: 3 miles + 4 strides + Myrtl routine
  • Actual: 3 miles @ 10:14/mile + 4 strides + rehab exercises

Saturday:

  • Plan: 12 miles + core
  • Actual 12 miles @ 10:36/mile + core

After moving my tempoish workout to Thursday each of the last two weeks, I knew this one would be a little tough. It was. But it was a really beautiful day, and I did a full 25 minutes of core work at home later, which was a big win.

long run silver comet

Sunday:

  • Plan: Optional cross-training + yoga
  • Actual: Not a damn thing.

It was a holiday weekend and I felt like garbage. My Fitbit registered precisely 2000 steps. I did nothing.

Week 5: 25 miles

I saw some improvement in the resolutions I’m tracking for this training cycle:

  • Rehab/core work – A minus: I got in all the rehab exercises and core work, but I was lazy with the rehab exercises one day.
  • Sleep – A: Last week, I wanted to be more consistent with staying near my 8 hours/night goal. This week my sleep was on target according to my Fitbit…with a Sunday nap in there to pad my stats.fitbit sleep tracking
  • Nutrition – A: I hit my fruit/veggies goal like a champion! (I ate over a pound of spinach. It may have been overkill.) I had a smoothie after nearly every run, which made it so much easier to hit that fruit/veggie target. And I had just two meals from restaurants all week! Having friends with kids who invite you over for home-cooked deliciousness helps with this.
  • “Body maintenance” – C: I skipped yoga when I wasn’t feeling great, and I also missed an appointment with my foam roller. On second thought, do I get a “D” here?

How about you: do you have trouble getting enough fruits and veggies? Either way, let me know your secrets to getting your nutrition right. 

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4 thoughts on “Paris Marathon Training – Week 5

      • I make different kind of salads. Its usually a grain/pasta/orzo with veggies cut up in it plus tofu on a bed of spinach. So this weeks salad was a pasta/blackbeans/bell pepper/broccoli/greenbeans/olives and tofu/spinach. I typically will put just some olive oil or olive oil/balsamic vinegar on it but I put some Yumm sauce which is a local place that makes their own sauce. (it kind of tastes like Goddess dressing if you know what that is) 🙂 I make a big bowl of it on sunday. I always take my lunch and Dan takes his about 3 days a week so about 8 servings!!

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