Training Rundown- Week 4 MS Run The US

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How does a month go by so quickly?! I seriously cannot believe that I'm already over 4 weeks into my training for MS Run The US. I've accumulated over 130 miles during this training cycle already, but will definitely need to bump that number up since I'll need to cover 175 miles OVER 6 DAYS in May! Overall, my schedule is still feeling really good and I'm super happy that I've still been able to fit in strength training 3 times a week through this cycle (one of my New Years Resolutions). I've also been able to keep up with Yoga once a week, which I think really helps stretch me out and not keep me so tight. I fit in a massage session on Friday, which really helped loosen my leg/ foot muscles up. This week had a lot of miles done on the treadmill because we had a crazy amount of snow/ice and it was just a bit too dangerous to run outside in the morning. 

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Monday: 7.5 miles; 1.5 mile warm-up; 6 x 800m @ 3:35 (actual: 3:37, 3:35, 3:35, 3:33, 3:33, 3:32); 1.5 mile cool-down; I actually did a 2 mile warm-up run in the morning before work with a hard 40 minute strength/ foam rolling session then did my remaining .5 warm-up/.5 cool-down with my 800s over my lunch break to fit it all in. Felt strong and was happy with those later splits! I did this on the roadway since our track is totally snow-covered.

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Tuesday: 6 miles easy on the treadmill @ 9:59 pace

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Wednesday: 9 miles; 1.5 mile warm-up @ 9:50; 6 miles @ Marathon Goal Pace 8:35 (actual: 8:20); 1.5 cool-down on the treadmill; 60 minute JumpBoard Reformer Class at Lunch

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Thursday: 6 miles easy on the treadmill @ 9:40 pace

Friday: 8 miles easy at 9:59 pace

Saturday: 8 miles easy at 9:53 pace

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Sunday: Rest Day

Positive Splits:

  • Hit my paces during my hard workouts
  • Fit in 3 strength training sessions
  • Kept my easy runs at a good recovery pace
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Negative Splits:

  • Not enough foam rolling sessions
  • Didn't fit in 3 strength training sessions
  • Wasn't able to get in a Yoga session!

How was your training last week? Get in any good runs outside or stuck on the treadmill too?

Here's your daily kitten cuteness photo- how absolutely adorable are they?!?

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Training Rundown-Week 3 MS Run The US

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Humpday! I can't believe that I'm already 3 WEEKS into training for the biggest relay race I'll probably ever do. It's crazy how it's less than 130 days away! Last week of training kicked off my first tempo and long-slow distance run. I also completed my second speed workout, while finishing off a 12-day work-week (and working 11 hours on Thursday). I tried to really prioritize sleep and eating well. I haven't gotten sick, so I must have been doing SOMETHING right!

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Monday: 1.5 warm-up; 8 x 600 @ 2:40 (actual: 2:42; 2:38; 2:36; 2:37; 2:35; 2:38; 2:36; 2:36); 1.5 cool-down- 9 miles total

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Tuesday: 6 miles easy @ 9:58 on the treadmill & 15 minutes of strength

Wednesday: 1.5 warm-up; 6 miles @ 8:36 (actual: 8:20 min/mi); 1.5 cool-down- 9 miles total. I totally rocked this run and it felt amazing the entire time. I think it really helped that saved it to do during the daylight (during my lunch break). 

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Thursday: 6 miles easy @ 9:59 on the treadmill & 10 minutes of strength

Friday: 10 miles long-slow pace @ 9:18 (actual: 9:03) on the treadmill & 60 minute CoreReformer Pilates class. I was so tired after working so much on Thursday that getting up early for this run was seriously so tough, but I'm really glad that I pushed myself and got it done. I had originally wanted to do it outside, but I was so chilled from teaching skiing the night before that running in sub 10* weather really did not sound appealing, so I went to the treadmill instead.

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Saturday: Rest Day

Sunday: 6 miles & 20 minutes of recovery yoga

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Positive Splits:

  • Fit in all my runs and crushed my goal paces
  • Kept my easy runs "easy"
  • Fit in one yoga session
  • Fit in one pilates session

Negative Splits:

  • Did 3 treadmill runs ( a little more than I would have liked, but I fit them in)!

What goals did you crush last week?!

Training Rundown- Week 1 MS Run The US

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Week 1 of training for MS Run The US is complete and I finished out the week with 31 miles. I took 2 days off (breaking my Run Streak..bummer!) from a bit of numbness/tingling in my right foot and did a lot of stretching/strength training/ epsom salt bath soaking/ icing and it is finally feeling better. I've learned over the years that it's better to take a few days off to come back feeling 100% rather than push yourself through an injury and cause the injury to become much worse. I didn't gain as much elevation this week and I had originally planned, but also with the Holidays and all the snow we received (35+ inches), I'm pretty happy that I just got my miles in. I didn't stray from my training schedule and fit in the runs (besides my two days off) that were on tap.

My easy paces for this training cycle will run from 9:39 min/mi to 10:21 min mi. My marathon pace will be at 8:36 min/mi and speed sessions will be around a 7:13 min/mi pace. This week had only easy runs and next will include my first speed session again. 

Monday: 6 miles easy @ 9:59 on the treadmill & 30 minutes of strength training

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Tuesday: 5 miles easy @ 9:45 outside

Wednesday: off/rest day

Thursday: 45 minutes of strength & stretching/ 20 minutes on the bike/ 10 minutes soaking in the hot springs

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Friday: 8 miles easy @ 9:59 with 800' elevation gain

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Saturday: 6 miles easy @ 9:43 on the treadmill

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Sunday: 5 miles easy @ 9:59 on the treadmill