Week 14 - Boston Marathon Training

I worked pretty hard on my inner GPS this week after such a fail on my long run last weekend. I focused each run on the paces that I wanted to see on my watch at the end. This week's training resulted in an on point progression run where I hit each effort level (marathon, half marathon, and 5K) and was almost spot on with my paces for my current PR's in those distances. I was happy that I felt like I could've gone a bit faster at the end of that run. A sort of redemption after the prior week.

The only downside to this week was a lack in recovery. I need to remain focused on building and maintaining hip strength, and my yoga practice. Last week and this week only contained 2 yoga sessions and I didn't get any hip strengthening work in this week. While I did add a Pilates class this week for added strength training, I would like to focus on doing yoga or deep stretching at least 4 times/week. My hips are already starting to tighten and the goal is to keep them loose and strong.

Week 14 Schedule:

Monday: 6 aerobic miles (8:11 average pace)
               20 minutes recovery yoga
Tuesday: 8 miles speed work (7:46 average)
                2 mile w/u, 6 x 3 min at half marathon pace effort with 2 min recovery between, 2 mile c/d
Wednesday: 5 mile recovery (9:00 average pace)
                      25 min kettlebell workout
Thursday: cross training
                 1 hour cycling class + lifted shoulders, triceps, lats
Friday: 5 mile progression run (8:20, 7:40, 6:57, 6:37, 8:22)
             *7:40 and 6:57 are my current marathon and half marathon PR paces
Saturday: 10 hilly miles (8:10 average)
                 20 minutes recovery yoga
                 1 hour Pilates class
Sunday: 4 mile recovery run (8:56 average)
              10 minute kettlebell workout
              2 x 1 min plank + 2 x 30 second side plank

I loaded my recovery and additional strength sessions into my weekend and that meant that Sunday didn't feel as much like a recovery as it should have been. I tend to fall off recovery as the mileage increases because it leaves less time for the supplemental things that really make you a more healthy athlete. I'll be focusing on this for the next few weeks and ensuring these habits stick.

How do you incorporate recovery into your training?

J

Anti Inflammatory Turmeric Oats

Oats are a great way to start your day. They're a good source of simple carbs - I tend to go carb heavy at breakfast and lunch because I do my runs after work and before dinner.  These oats are my favorite though, and I usually eat these after my long runs on the weekend or the day after a tough speed workout because of the anti-inflammatory powers of the turmeric.

Turmeric Oats

For optimal absorption, turmeric needs to be combined with fat or piperine (a compound found in black pepper). This recipe calls for a sprinkle of black pepper because I usually use almond milk in my oatmeal, which has no fat in it. If you use a milk that has fat (coconut milk, for example), you can cut the pepper, but I think it's great with it.

Turmeric has a distinct taste that's more savory. To counter that, the recipe calls for cinnamon (aids in muscle recovery and regulates blood pressure) and all spice. You can use whatever milk you like in this recipe. The fat in coconut milk will help aid turmeric absorption. I prefer using Califia Farms Coconut Almond Milk, and the nutrition info reflects that.

Ingredients:

  • 2/3 cup Califia Farms coconut almond milk (or any milk of choice)
  • 1/2 tsp turmeric
  • 1/4 tsp all spice
  • 1/8 tsp ground black pepper
  • 1/2 tsp cinnamon
  • 1/3 cup shredded zucchini
  • 1/3 cup quick oats
  • 1 scoop collagen peptides (optional, but adds protein and aids in muscle recovery and bone health)

Directions:

  1. Combine milk, turmeric, all spice, pepper, and cinnamon in a small sauce pan over med-high heat. I don't measure the spices generally, but I've included measurements above if needed.
  2. Once milk is bubbling, add oats and collagen peptides and whisk well. Add in zucchini and mix well.
  3. Lower heat to medium and let cook for 2-3 minutes or until liquid starts to absorb.
  4. Pour oats in bowl once desired consistency is reached.

Nutritional Details*

Taken from myfitnesspal.com

Taken from myfitnesspal.com

I love topping mine with a scoop of Wild Friends Peanut Butter and a ripe banana to add the perfect touch of sweetness.

Enjoy!

J

*Nutritional details include the collagen peptides being used in the recipe.