Hanson's Marathon Method Week 2 Rundown

Here it is! Week 2 rundown of Marathon training. This week I really started to notice the cumulative fatigue that they talk about in the book and also definitely felt like I 1. needed more sleep and 2. needed more food. 

There was my week 2! I completed 41 miles last week and that brings me to a total of 77.5 miles this marathon training cycle. I've really been trying to keep my paces really easy on the "easy days" so I remain injury free and healthy for those speed workout sessions. 

I also got a new pair of the Brooks Ghost 10 shoes and I'm in love! They definitely have a different design/feel than the 9s, but I really love them (they feel much more like a pair of their launch 3s). They don't come up as high and are definitely lighter. Highly recommend giving them a try if you loved your 9s, but were also looking for something slightly cushier and light. 

Monday- 6 miles easy and 15 minutes of strength work (focusing mainly on arms & abs)

Tuesday- 9 miles with 1.5 mile warm-up 12 x 400 (@ 1:50 pace; recovery=11:15 min/mi) with 1.5 mile cool-down. I did this on the treadmill because it was pouring rain outside!

Wednesday- 6 miles easy with 15 minutes of strength work (arms/abs focus)

Thursday- 6 miles easy

Friday- 6 miles easy on the trails!

Saturday- Rest Day. We went backpacking- check back tomorrow for my recap!

Sunday- 8 miles easy. I split this run up with some on the trails where we were backpacking and then did the remaining 3.5 miles down to the lake later on the late afternoon when it wasn't quite so warm (it was still 85 degrees out- I guess it's safe to say that I am acclimated to the heat now). My trail run was pretty difficult (almost 1,000 feet of elevation gain over the 2.25 miles out), but I got to a beautiful lake at the end!

I'm definitely slower on the trails than I would be on the roads, but I'm starting to really love trail running! It's a great cross-training of sorts from road-running and I really think that it can only make me a stronger runner. 

Sunshine goods:

• This was my highest mileage week EVER since I've started recording my training
• I hit every pace on my speed workout
• I kept my easy runs really easy
• I did TWO trail runs this week!
• I fit in TWO strength training sessions/ONE barre class

Gloomy goods:

• I  need to continue to work on getting more sleep!
• I need to make time to stretch/foam roll at the end of the day
• I need to be aware of fueling my body with good nutrients, rather than just nutrients (I'm pretty good at this, but also really love treats)

Overall, It was a strong week and I'm already feeling as fit (if not stronger) as I was going into the Revel Rockies Marathon just last month!

Hanson's Marathon Method Week 1 Rundown

I have been totally MIA lately the past few days, so you must be wondering (or maybe you're not, that's cool too....) WHERE HAVE I BEEN? Well my friends, I've been busy RUNNING and sleeping and working and trying to fit in stretching and core work and cross training and eating healthy etc. phew. This training plan is definitely intense, but also really exciting! 

Sorry the breakdown is a little blurry- still working on processing it into an image! 

So for those who don't know here is a short breakdown of how Hanson's Marathon Method is different from those other training plans out there:

• It's longest run is 16 miles (vs most others are 20 miles)
• It's plan is based on scientific research that mimics how your body feels in those brutal last 10 miles of a marathon (dead, exhausted, burnt, etc.)
• There are no real 'cut-back' weeks (vs most others have a cut-back week after a build-up of 1 to 3 week peak weeks)
• The taper is shorter than others- it starts ~1.5 weeks out from the race, but rather than take away mileage, speedwork, and tempos, it keeps the mileage roughly the same but takes out the other two (vs others that begin tapering ~2-3 weeks out from a race and takes out almost all speedwork, cuts back mileage, and takes out tempo/long runs)
• It has you run 6 days a week and rather than putting all the 'big' miles on one day, it scatters them over two days (making your legs/body more tired = AKA mimicking those very tired legs in the 2nd half a marathon)

There is a whole book dedicated to teaching you about their marathon and breaking all these items down further (and adding in more benefits to the training plan)- there's also a half marathon training plan/ book as well (you can find both books here). 

I was really intrigued by this plan because I typically ALWAYS feel super exhausted when I hit mile marker ~16-18 and begin to crash big time from then on in a marathon. I'm not too worried that I won't be hitting the infamous 20 milers for this training cycle because I know I can do them (having previously done 4 marathons in the past helps boost my confidence). The peak week mileage is ~61 miles which is beyond higher than anything I've ever done in the past (I've peaked ~39 miles during my last marathon training cycle); I'm actually pretty excited to be hitting this high mileage! I know that taking the easy runs SUPER slow and easy (see my paces on the above chart AKA almost feeling like a jog to me now) will be a huge key into keeping myself healthy and not burnt-out. 

I also really REALLY like that there is no dedicated 'long run day'- I really would put SO much pressure on myself for those long run days that they became much more like a 'chore' rather than something I enjoy doing. Having the ability to switch-around the days to work with my schedule/how I'm feeling is really convenient and melts away that pressure. 

One thing that I am already finding challenging (a week and a half into the training plan) is fitting in strength training/foam rolling/stretching. Running more (and at a slower pace) takes way more time! I've cut back on my strength training to shorter, simpler routines (rather than 30 minute full-body strength sessions, I've been doing 15 minute sessions focusing less on legs and more on abs/arms). I figure that my legs are already getting stronger with all the running (I am still doing squats) and am going to try to fit in a 20 minute at-home yoga session at least twice a week to remain flexible/ utilize those meditation techniques to visualize my race!

So, there's a quick rundown of Hanson's Marathon Method and my thoughts behind it now let's discuss how I came to "picking" a time goal for the Rock 'n Roll Las Vegas Marathon.

After reading through the book, it became pretty apparent to me that I should choose a goal a little outside of my comfort zone (this training plan is renowned for shaving off A LOT of time off your previous PR for the marathon). I kept going back and forth between a 3:50, 3:55, or 4:00 marathon goal- I felt like Goldy Locks and trying to find the time that was 'just right'. 

I wanted to push and really challenge myself. I knew this training plan was already a challenge (weekly mileage-wise), so any time goal that I set my sight on would be the cherry on top. 

Hanson's has various tables that breakdown your various speedwork, long run, tempo, and easy run paces so that is what I used as a general guideline to basing my time goal on. I also like to have the time goal that maybe it too far out of reach (although I'd be beyond THRILLED to achieve it), I'd also be beyond excited to even come close to it (which is why before I decided to train for a sub-4 hour marathon even though my previous marathon PR was 4:14- I got 4:03 in my race). 

SO with all these factors coming into play, I decided that I will set my sights on the 3:50 marathon time and adjust if needed. So if I start not being able to hit any of my paces in my workouts, I'm going to take that as a sign and re-assess and look at maybe a 3:55 time goal instead. I'm not hell-bent on getting that sub 3:50 time goal now (I will want to someday), but I know that no matter where I end up at the end of this training cycle and race, I'll be closer to achieving that ever-elusive BQ. 

If you're going to dream, why not dream really really REALLY big, right?

So, here's the rundown during week 1 training:

Monday: training didn't officially start until Wednesday, so I opted for a short 4 mile easy run at 9:59 min/mi pace

Tuesday: No training yet, but wanted to get some speed back into my legs so I went to the Steamboat Pilates Studio and did their CoreRunning class. I did mainly 200 and 400's totaling 6.5 miles. I also went to their CoreBarre class in the morning before running.

Wednesday: MARATHON #5 TRAINING BEGAN! 6 easy miles at 10:03 min/mi pace

Thursday: 6 easy miles at 9:58 min/mi pace

Friday: 6 easy miles at 10:08 min/mi pace on the treadmill to really slow myself down and recover

Saturday: REST DAY. I had a skater competing in Vail, so I drove down there at 6 in the morning and then we ended up camping Saturday night with friends (SO tired at the end of the day!)

Sunday: 8 easy miles at 10:44 min/mi. We didn't end up getting back home from camping until after 11am, so that meant a super hot and slower run out on the trails around the lake. I didn't hit my paces exactly, but knew with the trails and the heat, that 9 seconds off really wasn't too bad. 

Overall, I'm still getting used to the super slow easy runs (my previous slow runs were 9:30-9:50 min/mi pace), but I know that you really can never go 'too slow' on your easy days so I just need to take advantage of the active recovery! 

I am also determined to work in a bit more strength work and foam rolling at night since I'm already pretty time-constricted in the mornings with the longer runs. I totaled 36.5 miles last week and that's the highest mileage week I've had since May! 

Sunshine Goods:

• Easy miles feel really easy
• Focusing on heart rate and recovery time following easy runs
• Hungry for anything and everything almost all the time. RUNGRY is an appropriate description here

Gloomy Goods:

• Time is never enough 
• Difficult fitting in foam rolling/stretching/strength training

Figuring out this whole blogging thing & 6 mile days

6 mile days seem to be the theme of the next two weeks of marathon training for me. 

I'm really determined to work on making my easy days really 'easy' so I can hit my paces on my harder workouts when they come along. SO that may mean paces over 10:00 min/mi and I'm slowly accepting that. It takes longer than what I could do which is a bummer, but I think it's an integral part to keeping myself injury free and not burning out through the training cycle. 

I'm not really sure how accurate the Forerunner's heart rate monitor and recovery time predictions are. Anyone have a good experience with either of these two functions? I've been keeping watch on my breathing (easy) during my easy runs and still get this same recovery time notification when I'm done. It's a little frustrating, but I think I'll just stick to working on keeping an eye on my breathing and always take it down a notch slower to make sure I'm recovering well. 

I also recently uploaded the link to my pinterest page (link is at the bottom of the page/homepage) and have put up a lot of fun things that I've either made or will be interested in doing/making, so make sure to check it out! I have a skater competing at the Vail Figure Skating Competition this morning, so I fit in my run Friday (6 miles), took today off, and will do my other run on the schedule on Sunday (8 miles). We don't have many other plans this weekend, except hoping to get out paddle boarding on the lake either this afternoon or tomorrow (depending on whichever day has better weather). I also know that I want to bake a lot (is it just me or is anyone else already getting excited for the Fall baking and running season?!)- including the Nutella Stuffed Brown Butter Chocolate Chip Cookies (you can find them here). 

This week is also the first week of Marathon #5 training! I'm planning to post a weekly review of the Hanson's Marathon Method and do a more in-depth review of my marathon plan in the next few days so stay posted! I've love to hear if you've ever followed Hanson's training plan before and your experience. 

I also ordered this Running Vest from Ultimate Direction and can't wait to test it out when I start hitting more trails to do my runs on! It got awesome reviews and I'm excited to go explore more hiking trails with my running shoes. 

Also I wanted to say THANK YOU to all who are currently reading and following along on my blog. I'm still in the process of figuring it all out and the direction in which I want to take my posts. I'm really inspired by both Miles To The Trials and The Running Wife's blogs and how they approach posts (something of substance posts), but also still love The Hungry Runner Girl's everyday posts; so, bear with me while I still figure out the best fit for my lifestyle and the perfect fit for Just Keep Running! I'd love to hear your thoughts if there's something you really want to see in a running/fitness blog or a different perspective that you'd enjoy. 

I've definitely been struggling with getting up early to get my runs in this week, but it's been pretty nice to have the option to fit them in later as well. I managed to get my run in early Thursday morning and was greeted to this beautiful view in the valley. Does anyone else feel like a beautiful sunrise brings about so much possibility and opportunity? I instantly feel empowered when I'm able to witness the fog lifting off the mountains and sun awakening the valley below. 

Any good suggestions on blog topics or thoughts on posting everyday or would you rather see a once a week SoS (something of substance) post?

Running in the morning, afternoon, or night during the summer? 

Plans for the weekend? 

First Speed Workout & Vegas Marathon Training Begins!

Good morning! I've been pretty determined to get back into the swing of working out and getting my fitness back after vacation and yesterday did both a CoreBarre class and CoreRunning class at Steamboat Pilates Studio! 

I saw this meme and just had to laugh. I hadn't done a  Barre class in forever and it was definitely an awesome workout! Definitely will try to go to them more often throughout this marathon training cycle. It's similar to a combination class of ballet, yoga, and pilates = all of my favorite things wrapped into one neat little package. 

I did the workout class during my lunchbreak and then headed back to the studio after work to do my first speed work session since Revel 4 weeks ago!

This week was my first week of my marathon training cycle, so I didn't want to do anything too crazy with speed, but wanted to get my feet 'wet'. While I could definitely have done a good speed work session on my own, there's something really great about going to a class and having others there also suffer alongside you to good music! This is what the end of my workout totaled:

It really wasn't too bad, but I was SUPER sweaty by the end! I'm trying to get in more nighttime runs since the Vegas Marathon doesn't start until 4:30pm (which is both a good and bad thing when training- it means I get to sleep in, but also sometimes have to run when i'm either really tired or it's hot out). 

My body definitely was tired last night because I slept in until 6:50 this morning (normally I get up between 5 & 6) and seriously could NOT get out of bed! Sleep=recovery, so I won't fight it. I have 6 miles on the docket today and will split it up into two runs so I can take Stella for a run and also squeeze some in on my lunch break today and do the remaining miles tonight. 

Also I saw this meme when looking for a good speedwork one and had to chuckle. Because does no-one else think of deadlifts being similar to the bend and snap?!?

Happy Humpday!

How do you like to do your speedwork sessions?

Any good workout classes you've taken lately?

Weekend Things!

Last week felt like it went by so slow (and it was only a 3-day week) and then when the weekend hits, it goes by in a blink of an eye! Anyone else feel this way?? We were blessed with BEAUTIFUL weather here and it was hot. 

We slept in Saturday morning and didn't even get up until 8:30! I can't even remember the last time I slept in that late- we got over 10 hours of sleep Friday night. Definitely finally feel well-rested from our trip. 

I got out for an easy 7 miles (at the gym because sleeping in + over 80 degrees + no cloud cover= too hot to run outside) then 20 minutes of arms/abs. Here's a photo of my run on Thursday because it's too pretty not to share!

After getting home, we just relaxed for the evening! I finished reading up on the Hanson's Marathon Method (training plan I'm starting this week for the Las Vegas Rock 'n Roll Marathon in November) and it really is an interesting/unique perspective on marathon training! I'm starting to follow the 3:50 marathon training plan, but will alter it later on if I feel like the work-outs are either too hard/ easy.

On Sunday, I worked on putting their work-out plan into my own homemade calendars!

The calendars are now up on our fridge and I love that I also added in the paces that I need to hit for each work-out and think this training plan will be both fun/a challenge. 

Rewind to Sunday morning and this view with my coffee:

We took Stella out for a walk around the lake Sunday afternoon and she just had to get in a swim too. 

We came back and I started doing some meal prep for the week. Hoping to also fit in a run later this afternoon/early evening when it cools down a bit, but we'll see! I'm trying to relish in the last few days of an unstructured training plan before mine starts on Wednesday. 

Also totally obsessed with How To Get Away With Murder right now- anyone else watch this?! So happy that I can watch Netflix at the gym again, since I'll need to start doing more afternoon training runs to prep for the late start that Rock 'n Roll Vegas has (the marathon starts at 4:30pm). 

Finishing up my recap on our Hello Fresh experience and I'll post it over here in the next few days so be sure to check back! We weren't too impressed with Blue Apron, but decided to give this one a chance.

Ever tried HelloFresh?

Favorite training plan?

Are you currently training for anything?

Favorite Netflix show you're watching right now?