Weekly Wrap #18: All About That Base

It’s official- I have now entered the base building phase of my first marathon training! Because I use the Galloway method but dislike the fact that he doesn’t include speedwork in his training plans, I mix his plans with Hal Higdon’s. For this marathon, I took the Galloway plan for beginners and modified it slightly. I’m definitely not going to run the full 26 miles prior to the marathon (another thing I disagree with Galloway about) but I like how his plans are 26 weeks as opposed to 18. In my mind, you can never be prepared enough, so I appreciate the extra time to build a stable base before jumping into double digit long runs! Linking up with Tricia and Holly for the Weekly Wrap!

Sunday, March 26: 

I inadvertently ran negative splits today! At first I didn’t realize exactly what was happening, but when I looked at the watch for mile 4 I realized each mile had come in faster than the previous one, so of course I had to finish it like that. I ended up with an awesome negative splits 7 miles…11:45, 11:35, 11:02, 10:57, 10:43, 10:19, 10:13! I was super happy with how strong I felt on this run.

Monday, March 27: 

This was the day I went up to Amelia Island for the On clinic I talked about in my previous post. I ran 2.5 miles on the trails at Fort Clinch state park today. It was a very pretty area and quite hilly for Florida!

Demo run at Fort Clinch in the On Cloudsurfer

Tuesday, March 28: 

Another day spent on the beach in Amelia Island- this time we ran 2.5 miles demoing different shoes in the On lineup. It was right along the paths of the Omni resort we were staying at. I would really like to go back there and stay again and run in that area…the paths and walkways seemed to extend forever and there were plenty of areas to run on shaded sidewalks.

Sunrise from the hotel balcony

Wednesday, March 29: 

Today I did the GYM SRQ boot camp I’ve been doing on Wednesday nights. It was a pretty good class- we took the workout outside and focused on HIIT movements as well as agility training.

Thursday, March 30: 

I think all the running finally caught up with me- I went to the fun run at UTC mall but I struggled through the entire 3 miles tonight. It was a rough run- my legs just felt off.

Not my best 3 mile run

Friday, March 31: 

Today was a rest day- finally! I worked out every other day this week so it felt good to just relax.

Saturday, April 1: 

In the morning I went to OTF and took a class- this was my first class “tornado” style or when you move from one station to the next in quick succession. We did 3 minutes on the treadmills (sprinting at a 4% incline), 3 minutes on the rowers and 3 minutes in the weight room. All of that x4. I did manage to get my fastest 2.2 mile run in since I started doing OTF though- I think my average pace was around an 8:15!

This was a great week in training- for the most part I had several really great runs. I can definitely see how the strength training and OTF classes are helping my running overall; I’m faster and able to handle faster paces during my run intervals than I used to be. It’s only been 3 months since I started doing OTF but with this kind of improvement I can’t wait to see what the next three months bring! 😉

How was your week in training? Do you do any kind of cross training? Have you noticed an improvement in your running as a result? 

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2 thoughts on “Weekly Wrap #18: All About That Base”

  1. I do a loose Galloway thing, and I agree that doing 26 miles is rather nutso (but I know people who’ve done it & rocked their race), and I also like me some speedwork. Sounds to me like you have a good plan in place!

    I always like a cushion, too. You just never know what life is going to throw at you.

    1. I always have a cushion for that reason. I do a loose Galloway too- I run intervals but I don’t like to follow his plans because they don’t make much sense to me in the grand scheme of things.

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