Loco Marathon Training RUNdown Week 10: 9/30-10/6

October 10, 2019 by Stacy McAllister in marathon training, Training Rundown

Running a day late for this post, but here we are! Last week was extremely busy and stressful in almost every aspect of my life, so I was grateful that it was a ‘cut-back’ week in regards to running. I was very thankful to get in those runs because they helped my stress, but also happy that it took less time than other weeks.

Monday, 9/30- 2 x 2 mile repeats (paces: 7:46, 8:36, 8:26, 7:45) and strength

Tuesday, 10/1- 5 easy miles at 10:04 pace

Wednesday, 10/2- 30 minutes elliptical and strength

Thursday, 10/3- 10 easy miles at 10:00 pace

Friday, 10,4- 10 easy miles at 10:22 pace and strength

Saturday, 10/5- 4.14 easy miles at 10:52 pace

Sunday, 10/6- Rest Day

Total Miles: 35.4 miles

Total Elevation: 1, 063’ up

Loco Marathon Training RUNdown Week 9: 9/23-9/29

October 02, 2019 by Stacy McAllister in marathon training, Training Rundown

I had a GREAT week of training last week. I felt really strong, got in an pretty solid 20 miler, and even felt like I could keep running by the end of the week (although my legs were definitely sore for a few days post long run!). I’ve got a cut-back week now and then peak week and then it’s the taper!?!? It’s crazy how fast this 26.2 came and I’m real excited to get another one under my belt.

Monday, 9/23: 10 miles with 8 x 800. Split half on the road and half on the track (before school started). splits were: 7:27, 7:25, 7:16, 7:14, 7:14, 7:24, 7:20, 7:03. It felt real good to have my last split be the fastest!

Tuesday, 9/24: 5 easy miles at 9:56 pace on a new-to-me trail!

Wednesday, 9/25: 6.01 easy miles at 9:50 pace

Thursday, 9/26: 20.01 miles at 9:33 pace. Nothing overly crazy with my pace (I just wanted it to feel easy) and had my fastest miles in the last bit!

Friday, 9/27: 6.20 easy miles at 10:07 pace. Legs felt dead. This was challenging

Saturday, 9/28: 5.02 easy miles at 9:58 pace

Sunday, 9/29: rest day

Total mileage: 52.2 miles

Total Elevation: 1, 594’ up

Loco Marathon Training RUNdown Week 8: 9/16-9/22

September 25, 2019 by Stacy McAllister in marathon training, Training Rundown

We’re almost a month out from my marathon! I’ve got 2 more 20 milers left on the schedule, then we will be in the taper! It’s crazy to think just how close I am to running my 8th marathon?!? I’ve been really enjoying my own ‘self-made’ training plan this time around and am hoping that it will get me to the start line feeling stronger and more prepared than ever (only time will tell).

This last week was a cut-back week for mileage and I fit in my half marathon by taking a few extra rest days and cross training days instead of running all the miles. It felt good to mentally step-back for a minute, get in a long run in a race-format, and recover well post-race.

Monday, 9/16: 1 mile warmup/ 2 x 3 mile repeats (8:10 & 7:59 avgs)/ 1 mile cool down -> 9 miles total

Tuesday, 9/17: 5 miles easy post-clinical shift

Wednesday, 9/18: strength training & 20 minutes on the bike!

Thursday, 9/19: 6 miles easy

Friday, 9/20: Rest day

Saturday, 9/21: 7 miles & 13.13 race miles!

Sunday, 9/22: Rest Day

Total Miles: 40.2 miles

Total elevation: 873’ up

Loco Marathon Training RUNdown Week 7: 9/9-9/15

September 18, 2019 by Stacy McAllister in marathon training, Training Rundown

I was skeptical of this marathon training cycle. It was the first 26.2 where I created my own training cycle. I utilized what I learned from my previous races and tailored this one (shorter build-up of 12 weeks) to my needs. I added in cut-back weeks that included 5 days of running and 1 day of cross training, along with 2 speed sessions every-other week. I knew that my general fitness for a PR marathon was within me, I just needed to bring back some of my speed that I built from Eugene and maintain it for my upcoming race. This last week I finally hit a few breakthroughs.

I had some killer speedwork on the track on Monday and then followed that up with a negative-split 18 mile long run on Thursday. I felt mentally (& physically) strong come Sunday (and tired ofcourse). I’m focusing on keeping my mind “in the run” and being really smart on my easy days (I don’t mind walking if I need to in order to keep my heart rate lower). I’m checking my ego at the door and trying to push my boundaries on my speed days. I’ve got my first half marathon of this training cycle on Saturday and while I don’t have any expectations, it would obviously be great to finish the race feeling strong and confident. You never know what race day will bring, so I’m lowering my expectations and being smart that my big goal is still 5 more weeks out!

Let’s look back on my runs last week!

Monday, 9/9: 6.02 miles with 4 x 1200 (.25mile recovery between sets) & strength

Tuesday, 9/10: 5.07 miles easy at 9:40min/mi

Wednesday, 9/11: Rest Day!

Thursday, 9/12: 18 miles at 9:26 min/mi avg pace and post-run stretching/recovery

Friday, 9/13: 3 miles in the AM, strength, 4 trail miles in the PM. 11:00 min/mi avg pace

Saturday, 9/14: 6.01 miles easy at 10:46 min/mi avg pace

Sunday, 9/15: 6 miles easy at 10:38 avg pace

Total Miles: 48.1 miles

Total elevation: 2, 057’ up

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Ever made your own training cycle? How’d it go?

Number of days you prefer to run per week? Any cross training you love to do?

50 Miler Training RUndown 5/20-5/26

May 29, 2019 by Stacy McAllister in 50 miler training, Training Rundown

Happy Humpday! Last week was my second taper week. I also adjusted my training plan a bit because I didn’t want to go too much above 60 miles in the week (since I generally use the 10% rule every-other-week to add additional mileage). I did 57 miles the week before I began to taper, so around 60 was a good sweet-spot for me. SO that meant that I really only had around 10 miles to cover before race day (bonus when you run a really long race ; ) ….).

Monday, 5/20: Rest day. First day of classes!

Tuesday, 5/21: 4 miles with 4 x 2:00 surges (1 minute off)