Half Training: Week Seven

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This is an interesting week – the weather definitely warmed up which continued to create its own unqiue problems and I had a race on Sunday which changed my scheduling a bit. In Indiana there were very few Sunday races so it was never a problem for me to add a race into a training schedule, it usually just replaced or was added into Saturday’s long run. This “dilemma” created some unique problems. I want to be able to race well and see where I am fitness-wise and actually next weekend the schedule called for a 10K time trial. The race is 8K so it is close enough in my opinion. The only problem is that this week had some intense workouts which didn’t necessarily provide a good opportunity to have a mini-taper! As you’ll see the only changes I made were reducing the mileage of one of my easy runs and taking Saturday off.

Monday – Run 7 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Jog for 800 meters to cool down. It was 10 above at 6:40 when I began this workout. I really would like a track for interval work, but the only one I know of is still covered in snow! So I ran these along the Greenway, around Lake of the Isles and Lake Calhoun before heading home. The plan was to run each repeat around 6:26-6:30. I probably sound like a broken record but there is still a significant amount of ice on the trails and some of the sidewalks I ran on. One of these days I won’t have that reason (excuse?) for poor performance! My splits were 6:55, 6:47, 6:39, 6:56, 6:42, 7:12, and 6:35. The 7:12 was almost all on ice covered sidewalks. Only the last one was in a decent range of my goal splits, which means I probably should have taken each one a little harder! Overall I ran 12.34 miles in 1:35:53.

Tuesday – Run 6 miles easy. Run 5 acceleration strides. Per my plan to “taper” into the race I ran 4 miles in 34:38 along the Greenway. It was 33 and sunny at 6:55 when I went running. It was pretty dark actually when I started thanks to Daylight Savings Time!

Wednesday – Run 2 x 400/800/2400 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 2400 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace. Ah, another superset! I’m going to be honest – these sucked, my times sucked. A lot of ice on the Greenway still, the warmer weather felt good but the run just stunk. The goal times were 1:20, 2:53, 10:14 (6:52 pace). Here are my intervals: 1:22, 3:29, 11:36 and 1:40, 3:57, 11:33. HORRIBLE! The total mileage was 6.6 miles in 54:57.

Thursday – Run 4 miles easy. Run 5 acceleration strides. This was my cross-training day. I did 7 miles on the bike again in 28:30. No lifting this week.

Friday – Run 4 miles easy. Run 5 acceleration strides. I ran around noon and did an odd – almost touristy route downtown and along the river for a little bit. It was 4.68 miles in 37:02. It was almost 40 with bright shiny sun!!

Saturday – Run 14 miles. Run the first 10 miles at an easy pace. Run the last 4 miles at goal half marathon pace. As planned I took this as a rest day instead of Sunday, when I’ll race.

Sunday – Rest Day! After some frustrating days running this week I was excited and nervous to see how I would race. I was quite pleased with my first race in Minnesota. I ran the Human Race 8K at 1:20pm in 40 degree weather. I must report that I am very excited about my time! My overall time was 31:27 (officially) which was 33 seconds faster than my goal time! My mile splits were 6:20, 6:12, 6:25, 6:34, and 5:51 (.99 miles). That is all I’ll say for now, so be sure to check back tomorrow for a full race report!

Weekly Totals: 35.5 miles of running for 4:11:52 and 7 miles of biking in 28:30.

[tags] Half Marathon, Training [/tags]

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