Monday, February 13, 2012

Half Marathon Training: Week #5

I apologize for getting this out late. Again. We had family visiting this weekend so not a lot of time for blogging. That being said, I'm going to make this short and sweet, as I'm sure you're here for the food, not the running.

Sunday: 4 mile easy run
Nice, easy, and definitely necessary to stretch my legs back out after Friday's run. Thank goodness my very sore glutes and calves were calming down.

Monday: 7 x 400 speed work + Strength
Although the original goal for my training involved performing all of my runs outdoors, I decided that I was more concerned about getting my body to actually hit and maintain certain speeds during my speed workouts versus incorporating slight terrain nuances and wind resistance. Thus, I opted to move indoors to the treadmill where I could have full control of my pace.

According to the McMillan Running Calculator, my goal pace for these should fall between 1:46 and 1:52. My splits turned out:
1 - 1:50
2 - 1:49
3 - 1:48
4 - 1:48
5 - 1:45
6 - 1:42
7 - 1:41
Seeing as I was able to go under the bottom end for several of the splits, I need to focus more on starting out faster and holding that pace.

Tuesday: 3.4 mile easy run
Once again, another easy run falling within in my goal pace range (9:30-10:00 min/mi). A little bit longer than originally intended, but I had to switch routes mid-run or end up swimming through a good mile of slippery thick mud. Yeah, it didn't take much to veto that mud.

Wednesday: 3 mile @ pace
I knew going into this run that "pace" means to run at your goal race pace. But I just couldn't help myself and had to push a little harder, ending up with a 24:29 (8:09 min/mi) pace. And I proved to myself that I will not be racing at that pace anytime soon.

Even though I felt like I had a pretty good run, going in the gym, on the treadmill without the constant switching of the pace every 2 minutes-ish (like with the interval training), was really hard for me. Of course I didn't bring any headphones to listen to the TVs, or my ipod, so I was struggling to stay on task. Outside, I almost never have a problem with getting bored, but inside is just a whole other story. I need to make sure I bring headphones/music of some sort next time I do any treadmill work that isn't intervals.

Thursday: Strength
All day was spent cleaning, cleaning, cleaning, in preparation for our company, so I really only had time to squeeze in a quick strength session before having to shower then head out to the airport. Oh well, if anything is going to get cut, I'd prefer it to be yoga.

Friday: 10 mile run
It's hard trying to keep yourself on schedule with eating the right things and the right amounts before a long run when company is around. For some people this isn't all that important, but I tend to run into GI issues when I start getting into higher mileage, so it's really important I don't bog myself down with too much or the wrong kind of food ahead of time. Luckily, we went to a local cafe where I was able to get something light before heading out.

After last week's run feeling so great, I was a bit worried I'd swing back the other way again this week. Especially since I kind of felt like I struggled a bit with the speed workouts. Fortunately though, we started off at a great pace and fell right into a rhythm. The only issue I had pretty much the entire run was getting stuck at a traffic light (twice) which held us up for easily close to 90 seconds. Can I just say how much my body hates starting back up from a stop when I'm well over 5 miles into a run?

On the bright side though, 7 of the 10 miles were under a 9 minute pace and one of the miles which wasn't, included the time stuck at the light. I was a little concerned how I would feel near the end of the run since I was jumping 2 miles this week instead of 1, but surprisingly I held in there pretty well. I'm starting to think I may just be able to pull off a half marathon in under 2 hours.

Saturday: Rest

The countdown is on: 2 weeks until my 10 mile race and 7 until the half. I'm starting to get excited! I can't believe next week marks the halfway point. Since I've cruised into the double-digit mileage about 3 weeks early, I'm going to rearrange the long runs in the back-half of the schedule to better reflect my higher mileage and to better prepare me for 13.1.

Up next though, I'm going to insert a drop down week (8 mi) between now and my 10 mile race to help really firm up my endurance at this mileage.


  1. amaze me with this training! I'm training for my first half too, and I'm really nervous. :-\

    1. Yay for training for half marathons! :) Yeah, even though I've done 2 fulls before, I'm still nervous too! Maybe that's a good thing? (Keeps us honest with the training!)



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