{Wisconsin Marathon Training-Week 12}

,Screenshot 2014-03-23 22.26.30

This week I only ran once.  If I had to pick a week to be injured, I guess this would have been it.  With lots of responsibilities, life events, and unexpected things popping up, running took a back seat this week.  After sitting out most the week, I am so anxious to go for a run.  My foot is feeling better, but where I go from here is on a day-by-day basis.  I’d love to resume the training plan Monday, but we will see.  The most important thing is giving my foot time off to heal so I can show up to the starting line healthy.  Even more unexpected than missing my running time this week was how much I missed the fresh air and being outside.  Having ran outside all winter this week has been the most I’ve been indoors and it was challenging.

Looking at Ryan’s training this week, I’d say my foot held not only me back, but Ryan too.  Granted we had some unexpected family things happen this week.

Tuesday-5 miles (both of us)

Wednesday-Ryan lifted

Thursday-5 miles (Ryan)

Tip of the Week:  Just because we didn’t do so well sticking to the training plan this week doesn’t mean you have to have the same experience.  If you are injured or something feels painful, then by all means skip your run until you feel better or see a doctor.  If you are healthy, then here are some tips to stay committed to your training plan.

1) Plan Your Workouts-Yes, your training plan tells you what to run and when.  What I mean is look at your obligations and work load for the week.  Are there days you need to move around?  Will you need to move a p.m. run to the a.m?  What might be going on this week that could negatively impact your training runs being completed.  Be proactive and adjust your training plan to accommodate your week in advance to ensure all training runs have a time and a place.  Sunday nights work great for this!

2)  Run with Friends-Schedule a run or two for the week with a friend.  Having someone to meet up with will increase the chance you don’t bail on your miles.

3) Log Your Miles-I log every run in RunKeeper.  I get excited to enter my miles and see my progress towards my goal.  Other apps or social media to try include Daily Mile, Strava, or even Instagram.

4) Spread the Word-Tell family and friends about your race or long runs.  Knowing they might ask you about them and how they went will help you stay committed to your training.

5) Reward Your Hard Work-I almost always think of a personal incentive for after a long run or difficult speed session.  Rewards could be food, but might also be a massage, new pair of running socks, a pedicure, or whatever interests you.

6) Move that Butt-Once you get home from work or out of bed in the morning, get your run on right away.  Don’t make excuses or procrastinate because you only increase the chance you won’t make it out the door or have time for all your miles.

7) Cross It Off Your List-I love lists and crossing things off them.  I have a paper copy of my training plan on the refrigerator so I can cross a workout off after I complete it.  Something is so satisfying about the action of checking off a list.

8) Race for Your Race-Schedule a few tune up races to get some speed training in or a half marathon race as part of your long runs for marathon training.  I love racing; the change in scenery is refreshing to your training, you get the opportunity to have a dress rehearsal for your big day, and it can rejuvenate and remind you of your training goals.

Total Miles-5 (Sarah) and 10 Ryan

Happy Training!

One thought on “{Wisconsin Marathon Training-Week 12}

  1. Awesome tips! I have to say that I am so happy that I am really flexible with my training. In the past I would ONLY run in the AM. If I couldn’t make it in the AM, I wouldn’t run at all. Looking back it is so silly because running is ALWAYS there whenever we need it. Now a days I definitely look at my schedule to see where I can fit my runs in!

    Thank you for emailing me. I totally understand being busy but I just wanted to make sure you got it 🙂

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