I share a lot with you guys.
A heck of a lot more than most elites share about their training. Most runners keep their training close to their chest, only showing the major milestones in their career; good or bad.
I like to be honest, and I don’t mind sharing my journey with you. In fact, I quite enjoy that I can document what I am going through, so someday I can reflect on this.
So actually, its kind of selfish, as I am thinking about myself 😉
But if it helps you out too, I am happy to share.
I have had quite a few requests for a sample week of training, and I did actually do one earlier this year, but that was earlier in my marathon training cycle, and my training has developed since then.
I am sharing last weeks training with you, but before I do, I apologize that I am not giving specifics of my workouts.
Steve is a coach, and a coach that has developed his own workouts, his own methods, and his own “secrets to success”.
This is his career and livelihood, something he has worked so hard on, and his workouts put together are his secret sauce to success.
Someday Steve would like to go into a coaching business for himself, so he needs to keep some of his methods private.
For now, he is saving his energy for his Morehead State team, myself, and a few others.
I hope you understand 🙂 ALTHOUGH I do have great information on training for a Marathon in a Podcast Series I have put together from all sorts of pros. It’s the least I could do ;).
Once again, that’s why you can’t just take mine or someone elses workouts and change the paces or the volume. You need to find a coach who suits you, and considers your situation.
There are so many variables that go into how you are able to perform any one workout.
Okay, so enough rambling, get on to the good stuff 😉
Here is week 5 of marathon training
am: 9 miles easy (7:52 pace average)
pm: 1 hour ElliptigGO on the trainer, easy….watching gossip girl….cringe 🙂
am: 9 miles easy (7:50 pace) followed immediately by Strength Training with Drew ( 1 hour)
pm: dry needling session with Kyle
am: 4 mile warm up (8:03 pace)
9 miles worth of workout; tempo plus shorter repeats in my Saucony Fastwitch.
Took UCAN 3 times while running fast, and practiced my pre race meal of sweet potato with almond butter.
3 mile cool down (7:50 pace)
pm: ElliptiGO on the trainer, VERY easy
*Note* this is the first time I have done anything else in the afternoon after a workout. Usually this would be a complete rest, but as we were going to the wedding on Friday, I added it here instead.
am: 9 miles easy (8:09 pace) immediately followed by Strength Training with Drew (1 hour)
*Note* this would usually be on Friday, but again, things were moved around due to life. 🙂
pm: Acupuncture at Blue Lotus (around lunchtime)
5 miles easy (7:50 pace)
am: 9 miles easy (8:05 pace)
7 miles easy (8:08 pace)
pm: 3 miles easy after another 6 hour drive (8:08 pace)
*Note* I chose to split this run up to shake my legs out
am: 20 mile progression run (plus 2 miles cool down), 10 miles comfortable, 10 miles slowly cranking it down. Practiced everything would be using for race day, including UCAN every 3 miles, and Run Gum at mile 14.
Ended up averaging 6:22 pace overall, with last 7 miles under 6:00, so happy with that 🙂
TOTAL:88.9 miles….and yes, that .1 does kind of bother me 😉
A few other notes
- I complete this dynamic warm up before EVERY run
- Did you notice the pace of my recovery runs? 2-3 MINUTES SLOWER THAN RACE PACE!!!
- Because of life I missed it this week, but I usually have a massage every Saturday with Karen
- I foam roll (actually, PVC pipe roll) before every strength training workout, and after most runs in the week, especially on workout days. This also includes using my Roll Recovery and R3 Roller.
- In the morning before my runs I take Body Health Perfect Amino
- After my runs, even if I am strength training right after, I eat something within 20 minutes
- With my dinner, I take 3-4 Ferrous Gluconate Iron tablets, Body Health+Complete Detox OR EnduroPacks Multivitamin, and Prescript Assist Probiotic.
- Before bed, I take EnduroPacks L-Glutamine tablets
So, was it what you expected?
It may seem like a lot, and in a lot of ways, running is another job for me, as I spend 3-4 hours most day on my running and the recovery aspects that go along with it.
As you see, things were moved around, and that is why there really is no “typical week” as every week is different, and Steve and I make adjustments all the time.
But I hope it was helpful, and if nothing else, interesting for you to read.
I am tired, it is hard, and sometimes I wonder why I put myself through it, but I know, come race day, I will be ready, and I am excited to see that all these tired hours were worthwhile 🙂
What does your week of training look like?
Such an incredibly strong week! And yes, this is pretty much what I expected but I love the glimpse into your hard work!!! Keep it up Tina!!
What a strong week and it was interesting to read Tina, thank you for sharing the personal side of your running. I think it makes sense not to share specific workouts as Steve is a trained coach.
This glimpse was so insightful, Tina!! Your diligence, dedication, and commitment to staying strong and healthy are all obvious. Cheering you on through your next few high volume weeks (and through race day, as well, of course!!).
The next time I’m feeling unmotivated to do my single run of the day, I’ll remind myself that the runners who win races spend hours running every day and more than once a day. You’ve inspired me to push myself if I want to do my best at my November 50K!
Amazing week of strong workouts. So cool to see what your week looks like. Maybe you could do a similar thing with food going alongside this? Sorry I’m just nosy 😉
Also, at some point could you do a post on ideas and tips for strength training? Especially during marathon training as I struggle to find the right balance! Sorry for the multiple requests!
WOW – I completely understand only sharing some of the details with us and thank you for being honest and candid. You are amazing and I am excited to see how things go for you on December 4th!
I am very impressed with the pacing differentials. At least 1 and a half min per mile (and more!) between long runs and easy runs. It really makes me think that I am running my easy runs too hard. Although I suppose the differential closes the slower you are? Great work anyway. Good luck in your marathon.
Such a strong week of training, Tina! You are going to be so prepared for CIM and I am so excited to see what you accomplish! I love what you say about how marathon training should be adapted to fit life – so true.
Thanks for sharing, Tina! It’s really helpful to see a week spelled out like that. I think I found all the extra stuff you do outside of running more interesting!
I have one random question for you – how do you carry your UCAN? Do you also carry it on race day? Or keep it in a bottle at the elite hydration stations?
PS – I just finished watching all of Gossip Girl on Netflix. Such a great guilty-pleasure show 😉
Hi Kaitlyn, did you read my post last week about UCAN, I kind of explained it there better, but I did talk about it a little today. I carried it in my shorts yesterday using little bottles, and I would be happy to do that on race day if need be too, but I actually do have elite bottles on the day. I also know of people who turn it into gels, and I am gonna post about that in the next few weeks, so hopefully that helps, but in the meantime, this should help 🙂 http://tinamuir.com/elite-marathon-fueling/ Glad to hear you are a gossip girl fan 😉
Thanks for sharing this Tina. You are such an inspiration and I love reading your posts. Go take a nap!
6:22 pace overall? HOLY SHIT. I was reading the descriptions of your earlier workouts and I was nodding my head like heyyyyy I can keep up with Tina Muir. And then I got to the whole 7 miles under 6:00 and I flushed it. 😉 As it should be. You’re my idol for a reason, lady. NICE.
Seems like you spend a good chunk of our time just dedicated to training! Do you ever feel lonely during your training sessions? Do you feel more tired this week because it’s been heavier?
I loved reading this! Thanks for the peak into your week. I love that you emphasize the easy runs and not too many workouts. Super smart training and clearly it is working!
LOVED reading this! And I’m glad to see you warm up for 4M before your workouts: I do at least 3M and people think I’m crazy 😉 I cannot possible start a workout with anything shorter than that. Thank you for sharing!
PS: hope it’ll make you happy to know that I’ve been following your active warm-up routine for the past 2 years 😉