The last week or two I have felt full board the amount of miles we have been putting in. I admittedly have to say that i’m getting a little ‘burned out’ from the task of training and being a mom. Naturally, motherhood is first priority but unfortunately running in the morning hours is my only option which leaves for a less patient mom in the afternoon. I hope to surpress that this week. Although I don’t like being less patient I feel like training and teaching myself to be increasingly patient will help me through the times of life that are exceptionally difficult and out of my control. These are the times that we have to learn to endure. Running teaches us to reach outside ourselves and find our inner strength when we feel like we would rather just sit down and cry.
I’m not surprised that i’m burning out or going through a ‘tired of running’ rough spot. I usually hit the training wall a month and a half from the marathon. The good news is that pushing through your training will only make you stronger when you hit the inevitable marathon ‘wall’. You will learn that even when you don’t want to run another step, you can push through just as you did in your training. To fight through the ‘burn out,’ this week I am focusing on ‘positive talk’ and working those negative thoughts out of my mind. If needed I will use mantras and if needed I will end my workouts at my favorite places like Jamba juice to receive a reward. Remember, running is a privilege that most people in this world either can’t or don’t take advantage of. This week, enjoy that privilege and remember how lucky you are to be healthy and strong.
Sunday: Recovery day! Plan your workouts for the week, use a foam roller, go for a walk, and take a nap!
Monday: 45 min trail run.
Tuesday: 45 min cross-train.
Wednesday: Warm-up by walking or jogging 1.5 miles. Then do a pyramid (200m- 400m-800m- 1200m-1600m- 1200m-800m-400m-200m) at interval pace for each distance. Pace for the interval workout should be your 5k race pace and then subtract 10-20sec. You should feel like you are working HARD. In between each interval, rest by walking 200m (or about 3 minutes). Then cool-down by jogging or walking 1 mile.
Thursday: 45 min cross-train.
Friday: Long Run 15 miles (Half-marathon 9 miles). Pace is your 5k race pace plus 90-120sec. The pace should feel EASY.
Saturday: 6 mile tempo run. Warm up by jogging or walking 10 minutes. Then increase the pace to tempo run pace (which is your 5k race pace plus 20-45sec) for 5 miles. This pace should feel SOMEWHAT HARD. Then cool down for 1 mile.
*If you are training for a half-marathon do the same work-outs except your long run is shorter this week.