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January 10, 2012

Madrid Marathon Training Week 2

Before you go scrolling through my blog looking for Week 1, there isn't one. I wasn't sure if I wanted to write these posts but now I feel like I do because my weekly training posts keep my accountable.

I wasn't smart coming into this training plan. I basically ran Marine Corps, did very little running, ran Philly, did very little running, ran Hot Chocolate, did very little running and wham bam, thank you ma'am I'm training for a marathon again.

So I've got to take it easy. The most important thing about this training plan is that I have to run smart, happy and healthy and recover even smarter, happier and healthier so that I can ease into training for the NYC Marathon. This is my first time running more than 1 marathon in a year and while some people can run 3,4,5+ marathons per year like it's nothing, I'm not one of those people.

8 years ago, I had knee surgery and my knee, while it's taken well to running, is always troublesome for me. Every time it rains, my knee start throbbing, I have a hard time getting out of bed and I can't run. For some ridiculously weird reason, this happens when I'm on my period too. (TMI? Sorry.)

So, I need to be smart about training for this race which meant that when last Friday, my training plan called for 4 miles nice and easy, I bailed because my knee was bothering me and I opted for a non-impact elliptical workout instead rounding out what should have been a 25 mile week with 21 miles.

I'm totally ok with this.

My plan for this training cycle is to run 4 days per week (Monday, Tuesday, Thursday, Saturday) and if I'm feeling good and up for a run on Friday or a recovery run on Sunday, I'll do it but I'm basing my mileage off of 4 runs per week which is what I did for my first marathon.

For the first 8 weeks, I'll focus on hills: uphills, downhills, repeats, etc. By week 4, I'll start adding in some marathon goal pace runs. I'll close out the first 8 weeks in Texas by running the Cowtown Half-Marathon. For the remainder of my training, I'll swap out hill workouts for speed work but continuing to run the North Side of Central Park where all the hills are since the Madrid course seems to have a bit of a down hill though the official course hasn't been posted.


So that's the plan. I'm also trying to be really good about strength and cross-training during the week and so far, so good. This week's training is very similar to last week's except I'm running 5 miles as my week day runs instead of 4. Here's what it looks like.

Madrid Marathon Training: Week 2
Total Mileage Last Week: 21
Missed Workouts: 1
Trouble Spots: Easing back into it
Planned Mileage This Week: 25

Monday: 4 miles easy + Lower Body Strength
Tuesday: 5 mile hill run + 60 minute Pilates class
Wednesday: Rest Day
Thursday: 5 miles easy + Upper Body Strength
Friday: Cross-Train + Lower Body Strength, optional 5 mile run
Saturday: 9 miles
Sunday: Rest Day

Goals for this Week: Keep it up. Try to get into the pool.
Current Annoyances: Heavy legs and a tight hip flexor
Things to Keep in Mind: It's only Week 2.

So there you have it. Madrid, Week 2. I woke up at 7:00 this morning and rode to Central Park to run that 5 mile hill run. I never do that. This training cycle is going to have a lot of firsts and I'm excited for it.

Dear Madrid, See you in 14 weeks. Love, Christy.

11 comments:

  1. You've got this, lady! I am super excited for you! I definitely need to learn more about hills, tempo runs, speed work, etc.

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  2. Good luck! Your blog is really cute. I am a student living in San Francisco, and I also don't like the big city so much (although NY is way bigger)!

    -Kristi @ mysanfranciscokitchen.com

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  3. I love reading your training recaps because it also motivates me to keep up with my work out routine when I see how many miles you are getting in each week.

    Keep up the good work!

    xxx
    Jenna

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  4. Love the plan! I agree with taking it easy when you feel a possible injury coming on....better safe than sorry!

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  5. My running partner was having knee trouble and went to see a sports doctor who gave her a sleeve for her knee. She really likes it! Best of luck in your training. You can totally do it!

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  6. You're going to rock this round of training! I started my training for my half last night. I do the Run Less, Run Faster program because that's given me the least trouble with my knees/hips. Plus for my 10k in October, I dropped almost 4 minutes on my time (so I know it worked). Can't wait to read about your progress with training!!!

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  7. OHMIGOD MADRID IS IN 14 WEEKS?! Holy yikes. Gotta get in gear. Super excited. I did my first post surgery run on Saturday--three slow miles. Better than nothing! Eek!

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  8. How exciting!!! Agree listen to your body. A 4 mile can hurt you more than it really makes the difference. You will do awesome in Madrid!!

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  9. Very exciting! Have you seen the Furman FIRST training plans? Run Less Run Faster? It emphasizes 3 solid workouts a week (1 of which is a long run) and then cross training the other days. I've heard it works really well. I think you're being very smart by limiting the pounding.

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  10. P.S. I tagged you in a post today that you should check out ;)

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  11. get it, girl!
    i just wanna be able to run more than 3 min without dying! baby steps and i'm gonna do it.

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