Delaware Marathon Training: Week 4

After a busy and work-filled weekend, I’m back!

If you follow me on Instagram, you probably saw that I escaped some of the frigid temps in the Northeast this week by traveling to Austin, TX for work (about an hour and 15 outside of Austin actually). Austin was actually experiencing warmer than usual temps while I was out there, and it was in the mid 70’s and perfectly sunny everyday.



Austin | 2 Generations Running

Austin | 2 Generations RunningThe trip scrambled my training up a little, but not too badly and with the marathon still 12 weeks out, I know I’ll be fine.

Monday – Rest/Core day, so I did a 30 minute boot camp class. I felt so strong during this class! I think doing the Fitnessblender ab and oblique workouts for so long has really given me a good base of core strength. I worked up quite a sweat during the 30 minutes, and then I went back to my friend’s house to watch the Bachelor. Mondays are all about Bachelor and Boot Camp now! 🙂

Ben Higgins | The Bachelor

Tuesday – 4 miles easy on the treadmill in the evening followed by foam rolling and stretching. I was pleased to discover I wasn’t too sore from Monday’s class, and the miles flew by easily, despite being confined to the treadmill.

Wednesday – 5 miles hills in the morning followed by an evening boot camp class. What can I say? I knew it was going to be tough to get good workouts in while I was away, so I figured I’d be a little more ambitious. I have to admit though, I may have felt the beginnings of my EHL tendon acting up a bit during the hills. This was the tendon I strained training for my first marathon – which not so coincidentally began hurting shortly after I ran the Mad Half Marathon, which had to be the hilliest half I’ve ever run. Calf tightness can sometimes be a cause, and there’s nothing like a tough hill workout to wreak havoc on your calves. I think going from doing almost zero structured hill work to pretty intense hill repeats on the treadmill (where your biomechanics are already a little bit altered) may be the cause of the issue. So for now, I’m going to take it easy on the hills. I think I’ll try to throw some gentle inclines in when I have hill workouts scheduled, but I’m going to be careful to listen to my body – if I feel more pain across the top of my foot, I’ll cut the hills completely.

Thursday – My travel day to Austin! I ended up having time to kill before my coworkers’ flights got in, so I drove to the nearby state park, McKinney Falls where I had a blast hiking around and enjoying the sun. I definitely did a lot of walking, so I guess it was active recovery?


Austin | 2 Generations RunningFriday – Did some squats and wall sits in my room in the morning, followed by lots of walking all day long.

Saturday – 3 spur-of-the-moment miles (after a 6 mile hike). I originally thought this was going to be another missed run. But then I had a break in the afternoon, right after we ate lunch. Yes, it was the hottest part of the day. And yes, I had just eaten a lunch that was a little heavy to run on. But I had the time, so I figured I would go for it anyway. Unfortunately, the area right around the hotel was not as convenient for running on as it was on my business trip to Ohio a couple weeks ago. It was a busy road without much of a shoulder in many spots. I had thought I was going to do 4 miles, but I turned around early and ended up finishing up 3 miles with a couple loops in the hotel parking lot. There was no way I was going to do another mile’s worth of loops, so I called it at 3. Still, I’m glad I took advantage of my down time.

Sunday – It was supposed to be my 10 mile long run, but I was also flying home this day. Record-breaking cold temperatures in Boston caused my flight to be delayed 3 hours, so I ended up hanging out at the JFK airport for a long time reading Runner’s World articles about the marathon Olympic Trials, which had been the day before. It sucked being so delayed, but at least with Monday being a holiday, I knew I could get my long run in then.

Monday – As planned, I got my 10 miles in (in 12 degrees!). I took layering up to a whole new level for this run – Underarmour cold gear leggings, Nike thermal, with another long sleeve shirt on top of that, topped off with a heavy sweatshirt, a scarf, and gloves.

Cold | 2 Generations RunningI actually felt pretty good after the first 3 miles or so, once my blood really got flowing! I wasn’t sure how I’d handle the cold, but I ended up being thrilled with my splits.

Mile 1 -8:51 Mile 2 – 8:44 Mile 3 – 8:46

Mile 4 -8:44 Mile 5 – 8:22 Mile 6 – 8:05

Mile 7 -8:28 Mile 8 – 8:09 Mile 9 – 8:02 Mile 10 – 9:04 (cooldown mile)

BOOM – 8:31/mile average. My fastest long run of the training cycle so far! This run gives me a lot of confidence going into the Augusta Half in 2 weeks. I’m planning on doing a separate post on my thoughts on that race, but needless to say, I’m really looking forward to getting out and racing the half marathon distance again.

Total Mileage: 22 (I’m counting Monday’s long run since it was supposed to go with this week of training, even if I ended up moving it around).

Motivation Levels: Good. I’m happy not to be traveling again for a while and I’m looking forward to hopping back into my normal routine this week!

And the theme of this week, from someone with a GREAT name –

Nora Roberts Quote | 2 Generations Running

Hope you’ve all had a wonderful week! Did you do anything fun on President’s Day? 

2 thoughts on “Delaware Marathon Training: Week 4

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