Coastal Delaware Marathon Training: Week Five

Week 5 and my main goal of this week was to make sure the pain in my shin was gone, and that I was back to running healthy. I did fairly well in keeping all pain minimal by icing, elevating and wearing compression socks/sleeves whenever I could. And I survived the week without any pain, until the very end.

Monday: 0

Tuesday: 5.5 Miles, 1 mile w/u, 3×1600 (8:57, 8:55, 8:51) w/400 recovery, 1 mile c/d + Abs

Wednesday: 5 Miles + Abs & Arms

Thursday: 5.65 Miles, 1 mile w/u, 6×600 hill w/400 recovery, 1 mile, c/d + Abs

Friday: 0

Saturday: 15.6 Miles

Sunday: 0

Total: 31.75 Miles

Tuesday I was back on the treadmill for some mile repeats. I was nervous going in that I’d have some shin pain, so I took my warm up mile pretty easy. Thankfully I was pain free. I didn’t push myself as much as I could have, but I didn’t want to bring on any more pain. I felt good, and decided a step back in training last week was the best decision for me.

I  met up with Mallory on Wednesday and we did some easy miles at the rec. It was so nice to finally run on something other than the treadmill, even if the track is 10 laps per mile. We kept things to an easy conversational pace and it went by pretty quickly, despite going around and around for ever.

Thursday I was back on the treadmill for some hill repeats. I decided to move the incline to 5 this time and see how things would go. I felt pretty strong and decided to increase the speed with each one. By the 4th one, I was wearing down a bit, but I pushed myself to complete all six. I may not feel it now, but doing hill repeats every other week will eventually pay off.

Saturday was the first official course run for the Medina Half! Since I didn’t get a long run in last week, I was aiming for 15-16 miles. I was pretty nervous for this run and wasn’t sure how it would go. I think the last time I ran 14+ miles was fall of 2014, so clearly I felt the pressure to run it well.

The goal was to run the half course and tack on miles at the end. The Medina Half course changed this year, and I can honestly say, it’s probably the best course yet. You still wind through a few neighborhoods with gradual inclines, but avoiding the giant hill on Rt. 18 is amazing. And with the addition of a new path and bridge, you now get to spend some extra time around Lake Medina.

I felt relatively well during the long run, fueling at 4 and 10. We had a small group that stuck together and we chatted the miles away, dodging some leftover ice and getting a few Bald Eagle sightings. Once we got back to the square, I ran the last few miles on my own around town, finishing up with 15.6 miles.

Lake Medina

Lake Medina

I meant to do my recovery run on Sunday, but I woke up a bit sore and had minimal shin pain. Throughout the day, I still felt tight and the pain in my leg would come and go. Ultimately, I decided to take the day off, and really rethink the next week of training.

Overall it was a pretty good week. I’m at my highest weekly mileage and on track for my highest monthly mileage ever. My only concern is the recurring shin pain. I’ve nearly doubled my mileage, which is probably the reason behind the pain. I need to take a few days to recover and think about how to train smarter while building my mileage. I looked back at Wineglass training, and I didn’t push the longer runs (15+) until week 7 or 8, so I’m a bit ahead of what I’ve done in the past. There’s still plenty of time to get long runs in, so I just need to look at the training again, and see what works and what doesn’t.


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