Half Marathon Training: Week 4

This week was an odd week, starting off with a holiday and then I was traveling pretty much the full week so I didn’t exactly adhere to my plan – oops ;).

Monday – Easy Recovery Run

I woke up with sore legs from the long run the day before and didn’t feel right so I decided to just skip the run this day and hung out in the pool for the majority of the day.

Tuesday – Rest Day

I took a red-eye to Atlanta so I was supposed to rest, but I ended up doing about 20-30 mins of yoga and then a nice 2.4 mi run on the treadmill in the afternoon between meetings.

Wednesday – 45 min run – 8:45/9:00 min pace

Ended up doing 53 mins – 5.7 miles – 9.20min pace – includes a 1/4 mile walk in mile 3.  It was super hilly & 100% humidity. Oh and I walked and was on my feet in 4 in heels from 7am until 11:30pm 🙂

Humid, Run, Buckhead, Georgia, May, 2014
This is what it looks like after a super humid run – my hair was straight before I left!!

Thursday – Rest Day

I actually did not exercise per say – but I was on my feet in those darn heels again – LOL – from 6:45p until I changed at the airport around 4:30p.

Friday – Easy Run – 9-10:00 pace, sprinkle in 2 minute pick ups to race pace effort x 4-5.

This didn’t happen, instead I worked, rode in the car for 5.5 hours and then walked the RnR San Diego expo.

Saturday – Walk around expo a bit, keep legs loose

Actual: 3 mile run with Meb (so much fun, recap coming) – I forgot to turn on my Garmin until late so I only registered 2.82 miles, 25:09, 8:54 average pace.  Walking around La Jolla & then Little Italy area of SD.

Hanging out in La Jolla Cove
Hanging out in La Jolla Cove
San Diego Marina
San Diego Marina

Sunday – Rock n Roll San Diego Half Marathon

I finally, after 18 half marathons, achieved goal #1 for my half marathon training!!  I ran my first sub 2 hour race. Recap coming on that!

Now, my next goal is to conquer the hills of San Francisco in about 7 weeks.

Half Marathon Training Weeks 1 – 2

I mentioned this in my last post but I’ve decided to focus on my half marathon time for the rest of the year and focus on getting stronger and hopefully faster before training for my next marathon.

I’ve worked with 3 different coaches over the last year and a half and I think I’ve finally found someone who is going to be the best fit for my goals, etc.  It also helps that for the first time in a long time, I’m finally mostly healthy so I can actually focus on things other than just endurance.  Focusing on the half marathon for an extended period of time, gives me a lot more flexibility in my workouts, I don’t have to worry about doing 20+ mile runs in the extreme heat this year – yea!!

Now why do I work with a coach?  I equate it to having a personal trainer, someone there who will motivate me, push me and keep me accountable.  I have run a lot of races, so could I do my own training plan? Sure, but I really like having someone with more experience do it for me.

My newest coach, is also my physical therapist and thus, knows me and my injuries well so I think that it is a pretty good fit.

My schedule is given to me via an app/website called Training Peaks, at first I wasn’t very impressed, but now that I’ve started using it pretty consistently, I like it.  I can download my workouts from my Garmin.

Week 1 (May 5 – 11)

Sunrise Run

Mon: Easy Recovery Run 30 min – I did 2.85 mi in 31:17 – tried to keep low heartrate but didn’t succeed – ended up walking a lot to keep it down

Tues: 30 minute Core Work out

Wed: 45 min run – negative splits – 5.08 mi – 9:09, 9:08, 8:57, 8:48, 8:22 and then 7:45 for the .08 mi

Thur: 30 min Leg Strengthening Workout – 3 sets of 12

Fri: Rest Day

Sat: Night Run 10K – Read more about that here 🙂

Sun: 75 min run 9:30 – 10 min pace – actual 7.86 mi – 10:07, 9:47, 9:39, 9:39, 9:37, 9:23, 9:18, last .86 8:57

Total: 22 miles running, 60 min cross training

Week 2 (May 12 – 18)

midrun selfie

Mon: Rest Day

Tues: Tempo Run – didn’t quite work out the way it was supposed to – I wanted to run on the treadmill at work, but they were all full so I went outside, my Garmin says it was only 84 but it felt way hotter and so windy.  I ended up walking a lot so 5.01 miles 45:01

Wed: 30 min Negative Split Run – 3.46 mi – 9:16, 8:46, 8:16, last .46 8:04

Thur: Strength Workout: 30 minutes – 3 x 12 reps of each of these :

Squats, One arm rows, modified push-ups, overhead presses, bicep curls, burpees, tricep dips, crunches, reverse crunches, side arm plank with hip touch, tick tocks, superman

Fri: Was supposed to be spin class but I don’t belong to a gym so I used my dad’s total gym bike for 50 min/18.3 mi

Sat: Hill Repeats – 2.3 mi warm-up, 1.78 mi hill repeats (90 sec up, 3 min down) x 6, 2 mile cool-down walk

Sun: 75 min run 9:30 – 10 min pace – again a bit faster than I was supposed to be – negative splits 9:41, 9:44, 9:23, 9:09, 9:13, 8:54, 8:54, 8:28, last .2 8:11

Totals: 20.5 mi run, 18.3 mi bike, 30 min strength workout

All in all both weeks went well.  My legs are tired, but I feel really good, surprisingly good. Now let me find some wood to knock on – LOL. A little recovery in & by the pool and I’m ready to start week 3 🙂

Recovery