azrivest
Chasing the rDream
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Same. I've been waiting for the Brooks Glycerin to go on sale...
You must be swift as the coursing river (as long as it's the Lazy River) - comments welcome
- Thread starter WillRunForPizza
- Start date
Herding_Cats
DIS Veteran
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- Aug 3, 2017
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DH wears these, and I don't know if it's his stride, or the pavement, but they squeak really loudly when the ground is wet. Just as a point of reference for you. I'm curious about these as well since they make a "trail" version that I'm considering trying this summer for my 50k trail run....I'm just nervous they'll be *too* squishy since the 1080s are already bordering on that some days for me (but I haven't liked any other shoe I've tried, so who knows!)
WillRunForPizza
DIS Veteran
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Hmmm, I have not tried them on wet pavement yet but will report back whenever that happens! I actually don't think I've ever tried 1080s, so I can't compare them, but I think they are slightly less squishy than the Asics Gel-Nimbus...25 maybe? I forget what version I had. Or maybe the squishiness just feels more supportive. I definitely like them better than the Rebel v3, which felt like squishiniess with very little support.
WillRunForPizza
DIS Veteran
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Princess Half Marathon Training Plan
In which I pay homage to Aurora
We already talked about the basic structure of the plan, so let's jump right in.
Starting things off relatively easy in weeks 1 and 2. I try not to target specific paces in the first couple of weeks because that never goes well for me. (Although perhaps last week's mini HM workout was a counterpoint.) Anyway, just some basic workouts running by feel on Wednesdays.
Week 1's long run is only 4 minutes more than I ran yesterday, so should be no problem at all. In week 2, I'm aiming for about 5K at M pace, which seems like it shouldn't be too hard considering I recently ran 26.2 miles at M pace, but again, the first couple of weeks are always sort of iffy.
I've also calculated my easy running pace based on a 10-minute mile, mostly because it made the math easier. Usually I am slightly faster than that these days, but not enough faster to make a significant difference for daily mileage. And I do have the Saturday runs in miles because there's potential for a pickup in the second half, so the time may not be very similar going out and back. The only drawback with moving those runs from Friday to Saturday is that that also moves my total body strength to the day before the long run, which I wouldn't normally do. Hopefully it works out okay; if not, I will adjust.
You might also notice that the weekday workouts don't list a warm-up or cool-down - of course I will still do them, but I got lazy and didn't feel like writing them out
In week 3, we get to have speed work! Yay... And here's my first trial of finishing a workout with a mile or two at a steady pace, something I heard about on Some Work, All Play. Then switching over to lactate threshold in week 4 - a day later than normal because I didn't feel like doing it on Christmas morning. After realizing that no, there is not a 30-minute limit on threshold work, that's now my starting point. Plus a little progression interval in the long run. Week 4 is also a cutback week, to give my body time to consolidate the gains it made in the preceding three weeks.
A combo workout in week 5, followed by a long progression and mile repeats in week 6. No specific pace for the mile repeats, but they should also progress throughout the workout. And that's halfway!
Some more threshold in week 7, ending in a bit of speed work. Plus the longest duration of my long runs at 2.5 hours. Then the workout in week 8 (another cutback) is a repeat of week 3's with one more interval per set. And at this point, it's time to work on race pace in the long run, jumping right in with 2 x 3 miles.
I have found mile time trials towards the end of a training block to be a pretty good tool to get a sense of what my race pace could be. But it also seems like kind of a waste of a workout just doing one mile. Then a while ago I read something about throwing a time trial into the bigger workout, and
. So that's where week 9's workout came from. Neither 8 x 1 km at threshold nor a mile time trial would be a particularly hard workout on their own, but together they should be an exciting challenge 
.
Including the time trial in the middle of a bigger workout does mean that it might be a less-good predictor for the race, but I can take that into account when I'm using the calculators. And then, another 2.5-hour long run! This is theoretically the peak week of the plan, with about 8.5 hours of running if I've done the math right (always possible!). Definitely not as much as marathon training, but still significant.
Week 10 features another short progression which I think is pretty similar to a workout I did in marathon training. Just another variation on "make Kate run fast"
Then we step up the HM pace work.
And with only 12 weeks to train, we're already almost done! I decided to adapt the workout from Run Like a Pro in week 11, making the paces a little farther apart and the reps correspondingly longer/shorter. The taper basically starts after that, and I thought I'd try doing a little less this time around after my legs ached so much in the marathon. Week 12 looks particularly short, but some of that is because there's an extra rest day - I wanted to be off two days before the race, but I didn't want to run 10 days in a row, so that's just where we ended up.
Pacing is a bit interesting. I went back to McMillan, which ended up being good because he's the only one of the major equivalency calculators that actually thinks my marathon time was better than my 5K time. (I'm pretty sure it really was, but most of the pace calculators don't agree.) So probably this underestimates my non-marathon paces, but I can live with that (and even if I couldn't, I'm not sure what alternatives I have
).
I still have to add in the specific strength workouts. However, as I mentioned earlier, I'm not going to be using Fitness Blender for my lower body strength workouts. Instead, I made a little chart of the exercises I think will be most beneficial to me:
SL = single leg, Alt. = alternating
I figure I'll pick out 1-2 from each category each week and do two or three rounds of 8-10 (for most exercises). We'll see how it goes; again, adjustments are always possible.
As always, please share any thoughts, questions, and/or suggestions!
In which I pay homage to Aurora
We already talked about the basic structure of the plan, so let's jump right in.
Starting things off relatively easy in weeks 1 and 2. I try not to target specific paces in the first couple of weeks because that never goes well for me. (Although perhaps last week's mini HM workout was a counterpoint.) Anyway, just some basic workouts running by feel on Wednesdays.
Week 1's long run is only 4 minutes more than I ran yesterday, so should be no problem at all. In week 2, I'm aiming for about 5K at M pace, which seems like it shouldn't be too hard considering I recently ran 26.2 miles at M pace, but again, the first couple of weeks are always sort of iffy.
I've also calculated my easy running pace based on a 10-minute mile, mostly because it made the math easier. Usually I am slightly faster than that these days, but not enough faster to make a significant difference for daily mileage. And I do have the Saturday runs in miles because there's potential for a pickup in the second half, so the time may not be very similar going out and back. The only drawback with moving those runs from Friday to Saturday is that that also moves my total body strength to the day before the long run, which I wouldn't normally do. Hopefully it works out okay; if not, I will adjust.
You might also notice that the weekday workouts don't list a warm-up or cool-down - of course I will still do them, but I got lazy and didn't feel like writing them out
In week 3, we get to have speed work! Yay... And here's my first trial of finishing a workout with a mile or two at a steady pace, something I heard about on Some Work, All Play. Then switching over to lactate threshold in week 4 - a day later than normal because I didn't feel like doing it on Christmas morning. After realizing that no, there is not a 30-minute limit on threshold work, that's now my starting point. Plus a little progression interval in the long run. Week 4 is also a cutback week, to give my body time to consolidate the gains it made in the preceding three weeks.
A combo workout in week 5, followed by a long progression and mile repeats in week 6. No specific pace for the mile repeats, but they should also progress throughout the workout. And that's halfway!
Some more threshold in week 7, ending in a bit of speed work. Plus the longest duration of my long runs at 2.5 hours. Then the workout in week 8 (another cutback) is a repeat of week 3's with one more interval per set. And at this point, it's time to work on race pace in the long run, jumping right in with 2 x 3 miles.
I have found mile time trials towards the end of a training block to be a pretty good tool to get a sense of what my race pace could be. But it also seems like kind of a waste of a workout just doing one mile. Then a while ago I read something about throwing a time trial into the bigger workout, and
. So that's where week 9's workout came from. Neither 8 x 1 km at threshold nor a mile time trial would be a particularly hard workout on their own, but together they should be an exciting challenge .Including the time trial in the middle of a bigger workout does mean that it might be a less-good predictor for the race, but I can take that into account when I'm using the calculators. And then, another 2.5-hour long run! This is theoretically the peak week of the plan, with about 8.5 hours of running if I've done the math right (always possible!). Definitely not as much as marathon training, but still significant.
Week 10 features another short progression which I think is pretty similar to a workout I did in marathon training. Just another variation on "make Kate run fast"
Then we step up the HM pace work.And with only 12 weeks to train, we're already almost done! I decided to adapt the workout from Run Like a Pro in week 11, making the paces a little farther apart and the reps correspondingly longer/shorter. The taper basically starts after that, and I thought I'd try doing a little less this time around after my legs ached so much in the marathon. Week 12 looks particularly short, but some of that is because there's an extra rest day - I wanted to be off two days before the race, but I didn't want to run 10 days in a row, so that's just where we ended up.
Pacing is a bit interesting. I went back to McMillan, which ended up being good because he's the only one of the major equivalency calculators that actually thinks my marathon time was better than my 5K time. (I'm pretty sure it really was, but most of the pace calculators don't agree.) So probably this underestimates my non-marathon paces, but I can live with that (and even if I couldn't, I'm not sure what alternatives I have
).I still have to add in the specific strength workouts. However, as I mentioned earlier, I'm not going to be using Fitness Blender for my lower body strength workouts. Instead, I made a little chart of the exercises I think will be most beneficial to me:
SL = single leg, Alt. = alternating
I figure I'll pick out 1-2 from each category each week and do two or three rounds of 8-10 (for most exercises). We'll see how it goes; again, adjustments are always possible.
As always, please share any thoughts, questions, and/or suggestions!
Attachments
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
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December 2-8, 2024
HM training week 1 | 77 days until Princess Half Marathon
In which training is harder than not training
Monday
Yoga
No running. Off to a great start
Tuesday
Easy/strides: 5.2 miles (9:36), avg. HR 150, max 166, 97% Z1-2
Upper body strength
Was not a fan of the wind this morning. My calf was aching for some reason while I was walking the dog, so I sat in bed with a heating pad on it for a bit before going out. And then I didn't want to leave
Running by time is going to take some getting used to. I feel like I had to check my watch more, only then I still turned around at the same spot because that's where the water fountain is.
Wednesday
Workout: 3 x (5 x 1 min on/1 min off)/2 min off
7.5 miles, avg. HR ??
Lower body strength
This workout was definitely a step up in difficulty from the rest of my post-marathon running. Of course, that was entirely self-inflicted - I could have run slower if I wanted to. Instead, I started out in the mid-7s and finished in the low 6s. Which felt hard.
Really, after 4 weeks of more casual running (and the taper followed by a week off before that), I had forgotten what it feels like to do speed work in the morning and lower body strength in the afternoon. (It feels like dead, dead legs
)
Thursday
Easy: 4.4 miles (10:20), avg. HR 144, max 155, 100% Z1-2
Yeesh.
Friday
Easy/strides: 5.1 miles (9:51), avg. HR 149, max 162, 99% Z1-2
Core
My legs were still pretty tired. The strides were a bit pathetic
And I did NOT remember that core workout being so hard. My core is weak 
Saturday
Pickup: 7 miles (9:06), avg. HR 152, max 177
Total body strength
I swear I had a headwind the entire run. This does not seem physically plausible but there it is.
My legs felt better than the last couple of days but still not great. However, I also had to pee, so I sped up anyway. It ended up going pretty well. I did slow down after about 6.8 miles so I wouldn't be going straight from like threshold pace to a standstill. And I got another fun chart out of it, anyway.
Sunday
Long: 10.6 miles (9:28), avg. HR 154, max 169, 87% Z1-2
This run was going pretty well for about 5 miles (though I did have to pee, again, starting at like mile 2
). Then all of a sudden my legs went, 
"Um, we worked hard yesterday? What is happening right now?" and they complained for the rest of the run. Good times.
Also I ran an extra two minutes before turning around so I could make a pit stop at the 7-11. And then I had to walk like half a mile back after I was finished because my timing was off.
Totals
Running: 6h 18m, 39.93 miles
Strength/mobility: 2h
Total: 8h 19m
Should have run a little bit of that last half a mile
Coming up
I may be moving some things around a bit because I have an event on Wednesday. Or maybe not. We'll see what happens.
HM training week 1 | 77 days until Princess Half Marathon
In which training is harder than not training
Monday
Yoga
No running. Off to a great start
Tuesday
Easy/strides: 5.2 miles (9:36), avg. HR 150, max 166, 97% Z1-2
Upper body strength
Was not a fan of the wind this morning. My calf was aching for some reason while I was walking the dog, so I sat in bed with a heating pad on it for a bit before going out. And then I didn't want to leave
Running by time is going to take some getting used to. I feel like I had to check my watch more, only then I still turned around at the same spot because that's where the water fountain is.
Wednesday
Workout: 3 x (5 x 1 min on/1 min off)/2 min off
7.5 miles, avg. HR ??
Lower body strength
This workout was definitely a step up in difficulty from the rest of my post-marathon running. Of course, that was entirely self-inflicted - I could have run slower if I wanted to. Instead, I started out in the mid-7s and finished in the low 6s. Which felt hard.
Really, after 4 weeks of more casual running (and the taper followed by a week off before that), I had forgotten what it feels like to do speed work in the morning and lower body strength in the afternoon. (It feels like dead, dead legs
)Thursday
Easy: 4.4 miles (10:20), avg. HR 144, max 155, 100% Z1-2
Yeesh.
Friday
Easy/strides: 5.1 miles (9:51), avg. HR 149, max 162, 99% Z1-2
Core
My legs were still pretty tired. The strides were a bit pathetic
And I did NOT remember that core workout being so hard. My core is weak Saturday
Pickup: 7 miles (9:06), avg. HR 152, max 177
Total body strength
I swear I had a headwind the entire run. This does not seem physically plausible but there it is.
My legs felt better than the last couple of days but still not great. However, I also had to pee, so I sped up anyway
. It ended up going pretty well. I did slow down after about 6.8 miles so I wouldn't be going straight from like threshold pace to a standstill. And I got another fun chart out of it, anyway.Sunday
Long: 10.6 miles (9:28), avg. HR 154, max 169, 87% Z1-2
This run was going pretty well for about 5 miles (though I did have to pee, again, starting at like mile 2
). Then all of a sudden my legs went, "Um, we worked hard yesterday? What is happening right now?" and they complained for the rest of the run. Good times.Also I ran an extra two minutes before turning around so I could make a pit stop at the 7-11. And then I had to walk like half a mile back after I was finished because my timing was off.
Totals
Running: 6h 18m, 39.93 miles
Strength/mobility: 2h
Total: 8h 19m
Should have run a little bit of that last half a mile
Coming up
I may be moving some things around a bit because I have an event on Wednesday. Or maybe not. We'll see what happens.
Last edited:
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
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- 1,261
December 9 - 15, 2024
Half marathon training week 2 | 69 days until Princess Half Marathon
In which I am busy
I moved some things around.
Monday
Yoga
This was a good one for recovery. A little stretching, a little mobility, exactly one plank. I liked it.
Tuesday
Workout: 2 mile WU + 2 x 5/4/3/2/1 min on/2 min off + 1.2 mile CD
Total: 9.2 miles, avg. HR 157, max 191
Lower body strength
I keep trying to give myself (relatively) easy workouts for these first couple of weeks of real training and not succeeding. By the middle of the first set, I was berating myself for assigning myself two rounds of this.
I didn't technically have pace targets, but if you have five intervals of decreasing length, the obvious strategy (to me, anyway) is to go MP, HMP, 10KP, 5KP, 1MP. At least, it was obvious until I realized halfway through the first interval that I couldn't remember what my 10K pace or mile pace was supposed to be now. I guessed 7:15 and 6:15 (it was 7:17 and 6:16, so close enough). My pacing was not terrible, but it does seem odd to me that the GAP can be so different when the elevation gain on this route is like 20 feet per mile. I guess the shorter the interval, the more impact even a small elevation change has.
Also, I should have brought a water bottle.
Plus I did leg raises and froggers.
Wednesday
Easy: 4.3 miles (10:41), avg. HR 143, max 152, 100% Z1-2
My legs were tired. And it was sticky.
Thursday
Easy/strides: 5.7 miles (9:36), avg HR 150, max 163
Upper body strength
It was chilly. And windy. And drivers were bad.
Friday
Easy/strides: 5.3 miles (9:31), avg. HR ???
Core
Pretty unremarkable.
Saturday
Easy: 8.1 miles (9:53), avg. HR 152?, max 158 probably, 100% Z1-2
I was tired. We went to the Candlelight Processional on Friday night, which was great, but I didn't get to bed until after 11, and then my dog woke up around 6 as usual. I've been feeling a bit run down all week, and my resting HR has been higher than normal as well. I don't feel sick, but maybe I am just a teensy bit sick and it's wearing me out, especially with a busier-than-usual schedule.
Anyway, I did not do the optional pickup this time around. I did get faster in the second half, but that was more just my legs loosening up a little, and also cloud cover. Plus some distraction arguing with the Jeff Galloway in my headphones (most of which we've already talked about, but WHY ARE YOU TELLING PEOPLE TO TAKE NSAIDS WHILE RUNNING? No! Bad! That's how otherwise healthy people end up with kidney failure.) Lol.
I was still tired enough that I skipped my strength training (less deliberately and more "I kept putting it off until it was too late").
Sunday
Long: 80 min easy (9:57) + 25 min @ MP (8:13) + 10 min CD (11:14) = 12 miles
Okay. I knew this was coming. But. HOW WAS THAT SO HARD???
Seven weeks ago, I ran at marathon pace for 212 minutes. That is how it became my marathon pace. Yesterday, 25 minutes at not even marathon pace = torture. Argh. Why do the first few weeks of a training cycle suck so much?? Where did my fitness go???
I know it will be fine. I'm just grumpy about it.
I thought about making up Saturday's strength training, but I was still tired and I didn't.
Totals
Running: 7h 9m, 44.7 miles
Strength/mobility: 1h 20m
Total: 8h 30m
Definitely missing some strength work. This week should be quieter and hopefully I will not be as tired.
Coming up
More speed work, but also just a basic, easy long run. Hopefully also more sleep.
Half marathon training week 2 | 69 days until Princess Half Marathon
In which I am busy
I moved some things around.
Monday
Yoga
This was a good one for recovery. A little stretching, a little mobility, exactly one plank. I liked it.
Tuesday
Workout: 2 mile WU + 2 x 5/4/3/2/1 min on/2 min off + 1.2 mile CD
Total: 9.2 miles, avg. HR 157, max 191
Lower body strength
I keep trying to give myself (relatively) easy workouts for these first couple of weeks of real training and not succeeding. By the middle of the first set, I was berating myself for assigning myself two rounds of this.
I didn't technically have pace targets, but if you have five intervals of decreasing length, the obvious strategy (to me, anyway) is to go MP, HMP, 10KP, 5KP, 1MP. At least, it was obvious until I realized halfway through the first interval that I couldn't remember what my 10K pace or mile pace was supposed to be now. I guessed 7:15 and 6:15 (it was 7:17 and 6:16, so close enough). My pacing was not terrible, but it does seem odd to me that the GAP can be so different when the elevation gain on this route is like 20 feet per mile. I guess the shorter the interval, the more impact even a small elevation change has.
Also, I should have brought a water bottle.
Plus I did leg raises and froggers.
Wednesday
Easy: 4.3 miles (10:41), avg. HR 143, max 152, 100% Z1-2
My legs were tired. And it was sticky.
Thursday
Easy/strides: 5.7 miles (9:36), avg HR 150, max 163
Upper body strength
It was chilly. And windy. And drivers were bad.
Friday
Easy/strides: 5.3 miles (9:31), avg. HR ???
Core
Pretty unremarkable.
Saturday
Easy: 8.1 miles (9:53), avg. HR 152?, max 158 probably, 100% Z1-2
I was tired. We went to the Candlelight Processional on Friday night, which was great, but I didn't get to bed until after 11, and then my dog woke up around 6 as usual. I've been feeling a bit run down all week, and my resting HR has been higher than normal as well. I don't feel sick, but maybe I am just a teensy bit sick and it's wearing me out, especially with a busier-than-usual schedule.
Anyway, I did not do the optional pickup this time around. I did get faster in the second half, but that was more just my legs loosening up a little, and also cloud cover. Plus some distraction arguing with the Jeff Galloway in my headphones (most of which we've already talked about, but WHY ARE YOU TELLING PEOPLE TO TAKE NSAIDS WHILE RUNNING? No! Bad! That's how otherwise healthy people end up with kidney failure.) Lol.
I was still tired enough that I skipped my strength training (less deliberately and more "I kept putting it off until it was too late").
Sunday
Long: 80 min easy (9:57) + 25 min @ MP (8:13) + 10 min CD (11:14) = 12 miles
Okay. I knew this was coming. But. HOW WAS THAT SO HARD???
Seven weeks ago, I ran at marathon pace for 212 minutes. That is how it became my marathon pace. Yesterday, 25 minutes at not even marathon pace = torture. Argh. Why do the first few weeks of a training cycle suck so much?? Where did my fitness go???
I know it will be fine. I'm just grumpy about it.
I thought about making up Saturday's strength training, but I was still tired and I didn't.
Totals
Running: 7h 9m, 44.7 miles
Strength/mobility: 1h 20m
Total: 8h 30m
Definitely missing some strength work. This week should be quieter and hopefully I will not be as tired.
Coming up
More speed work, but also just a basic, easy long run. Hopefully also more sleep.
GollyGadget
DIS Veteran
- Joined
- Feb 15, 2017
- Messages
- 1,940
I spent some of my run today virtually arguing with Jeff. He's so dismissive of other training methods. I'm obviously not an expert, but there are other methods to successfully marathon train that don't include 26 miles in training. The way he talks is like those aren't valid and I worry about the message it sends those new to the sport.
Anyway, hang in there. Your running form will return soon.
Anyway, hang in there. Your running form will return soon.
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
- Messages
- 1,261
Absolutely - especially when his is literally the only program for the masses that tells people to run that far in training! People can use it if they want, but all those other plans work for lots of people too...
col1
Mouseketeer
- Joined
- Jun 9, 2010
- Messages
- 227
Wow !! I have to be honest I was unaware of this. Have been researching since I read this and quite shocked I had never known of the risks.
I count myself lucky
I have never had any issues to this point. I don’t take much in the way of Ibuprofen etc as a rule however due to issues with ITB i would take before every race over 10 miles then again if it flared up during the run 
Safe to say I won’t be doing that again!!
Thanks for the heads up
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
- Messages
- 1,261
If you need something while you are running, stick with acetaminophen/paracetamol! If it's not immediately before/during/immediately after running, then ibuprofen is okay.Wow !! I have to be honest I was unaware of this. Have been researching since I read this and quite shocked I had never known of the risks.
I count myself lucky
Safe to say I won’t be doing that again!!
Thanks for the heads up
col1
Mouseketeer
- Joined
- Jun 9, 2010
- Messages
- 227
Thanks , Yes I’ll use Paracetamol if needed during the race from now on.
Herding_Cats
DIS Veteran
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- Aug 3, 2017
- Messages
- 4,491
When I was first starting with my marathon training I listened to a podcast who strongly claimed that you shouldn't even CONSIDER a full until you'd been running 30 mile weeks for a few months. Dude. And then I shut that podcast off and never listened to it again.
If you ever need something on-course at rundisney races, the only thing they hand out is acetaminophen. I guess they used to mark hands with a sharpie when they administered it so people weren't OD'ing on it during the race when they stopped to ask for it at med tents.
nancipants
DIS Veteran
- Joined
- Nov 18, 2013
- Messages
- 3,489
I've learned that the one hard truth about training for marathon is that there's a wide variety of training plans and theories and all are valid. 
WillRunForPizza
DIS Veteran
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- Apr 20, 2022
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Sounds like they fell into the trap of equating time and mileage
I think the principle (don't jump into a 16-week marathon plan from no running or very little running) is good, but I would probably say instead that you should be able to run maybe 45-60 minutes easily on any given day and at least 90 minutes for a long run before it's a good idea to start a marathon training block. And I'm sure there are exceptions because there are always exceptions
WillRunForPizza
DIS Veteran
- Joined
- Apr 20, 2022
- Messages
- 1,261
December 16 - 22, 2024
Half marathon training week 3 | 63 days until Princess Half Marathon
In which I have technological issues
Monday
off
I did nothing. I don't even remember what happened in general; it was like six whole days ago
Tuesday
Easy: 5.2 miles (10:33), avg. HR 147, max 159?, 100% Z1-2
Upper body strength
I decided not to do strides because I was clearly still recovering from something. It was also very icky (T+D > 140).
This strength routine was an interesting one...and SO much harder than I expected
Wednesday
Workout:3 x 3 min @ 3KP/3 min RI + 4 x 1 min @ 1MP/2 min RI + 1 mile @ MP 2 mile WU + 5 x 2 min @ 3KP/2 min RI + 4 x 1 min @ 1MP/2 min RI + 1.8 mile CD
7.6 miles, avg. HR 156, max 190
Lower body strength
I set my workout on Tuesday evening, but when I started it, apparently something different came up. I didn't realize until I started the first interval and it said 2 minutes instead of 3 and I went, "Um..." Rather than stopping and trying to find the one I was supposed to be doing, I just adjusted the one I had (which was 6 x 2 min and 6 x 1 min) - I figured 5 x 2 min and 4 x 1 min was close enough. I forgot about the mile at MP though
It was another steamy day, so I checked my adjusted paces before I went out (6:51/6:27). I shouldn't have bothered; I was all over the place. That's pretty typical for me, especially with faster paces and especially at the beginning of a training block.
Thursday
Easy: 5 miles (10:35), avg. HR 140, max 153, 100% Z1-2
My legs really did not want to go faster than a walk at first, but they got there eventually.
Friday
Easy/strides: 5.6 miles (10:00), avg. HR 145, max 160?
Core
Feeling a bit more normal, and the weather was better.
Saturday
Easy w/ pickup: 9.1 miles (9:19), avg. HR 150, max 166 (?)
Total body strength
The weather cooled off quite a bit, which was nice, and I feel like this run went reasonably well. And I did the strength this week
Sunday
Long: 13.4 miles (9:45), avg. HR 147, max 160, 100% Z1-2
That wasn't too bad. Certainly an improvement on the last couple of weeks.
From my parents' house in Orlando, I have a 5-mile out-and-back (6 if I add a loop around the baseball fields) and an 11.5-mile out-and-back. To make up the extra on the longer route for 130 minutes, I ran up and down the one hill at the end of it five times. That's my only hill work right now
I tried out the new mocha-flavored UCAN on this run (I basically got a box for free as part of their Black Friday sale). It was kind of bitter - the less sugary taste works well for the fruit flavors, but it wasn't as good with coffee and chocolate. The caffeine did make me feel like I had more energy, though
Totals
Running: 7h 31m, 45.98 miles
Strength/mobility: 1h 42m
Total: 9h 14m
I'm slowly getting back into the groove.
Coming up
I wasn't going to have my hardest day of the week be on Christmas, so I moved some things around. Depending on how I'm feeling, I might also do my workout/lower body strength on Tuesday. I'll play it by ear.
Half marathon training week 3 | 63 days until Princess Half Marathon
In which I have technological issues
Monday
off
I did nothing. I don't even remember what happened in general; it was like six whole days ago
Tuesday
Easy: 5.2 miles (10:33), avg. HR 147, max 159?, 100% Z1-2
Upper body strength
I decided not to do strides because I was clearly still recovering from something. It was also very icky (T+D > 140).
This strength routine was an interesting one...and SO much harder than I expected
Wednesday
Workout:
7.6 miles, avg. HR 156, max 190
Lower body strength
I set my workout on Tuesday evening, but when I started it, apparently something different came up. I didn't realize until I started the first interval and it said 2 minutes instead of 3 and I went, "Um..." Rather than stopping and trying to find the one I was supposed to be doing, I just adjusted the one I had (which was 6 x 2 min and 6 x 1 min) - I figured 5 x 2 min and 4 x 1 min was close enough. I forgot about the mile at MP though
It was another steamy day, so I checked my adjusted paces before I went out (6:51/6:27). I shouldn't have bothered; I was all over the place. That's pretty typical for me, especially with faster paces and especially at the beginning of a training block.
Thursday
Easy: 5 miles (10:35), avg. HR 140, max 153, 100% Z1-2
My legs really did not want to go faster than a walk at first, but they got there eventually.
Friday
Easy/strides: 5.6 miles (10:00), avg. HR 145, max 160?
Core
Feeling a bit more normal, and the weather was better.
Saturday
Easy w/ pickup: 9.1 miles (9:19), avg. HR 150, max 166 (?)
Total body strength
The weather cooled off quite a bit, which was nice, and I feel like this run went reasonably well. And I did the strength this week
Sunday
Long: 13.4 miles (9:45), avg. HR 147, max 160, 100% Z1-2
That wasn't too bad. Certainly an improvement on the last couple of weeks.
From my parents' house in Orlando, I have a 5-mile out-and-back (6 if I add a loop around the baseball fields) and an 11.5-mile out-and-back. To make up the extra on the longer route for 130 minutes, I ran up and down the one hill at the end of it five times. That's my only hill work right now
I tried out the new mocha-flavored UCAN on this run (I basically got a box for free as part of their Black Friday sale). It was kind of bitter - the less sugary taste works well for the fruit flavors, but it wasn't as good with coffee and chocolate. The caffeine did make me feel like I had more energy, though
Totals
Running: 7h 31m, 45.98 miles
Strength/mobility: 1h 42m
Total: 9h 14m
I'm slowly getting back into the groove.
Coming up
I wasn't going to have my hardest day of the week be on Christmas, so I moved some things around. Depending on how I'm feeling, I might also do my workout/lower body strength on Tuesday. I'll play it by ear.
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