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three weeks in
At the end of May I posted about training to run a half marathon in August as the next step in my comeback from the pelvic stress fracture I suffered last July. I began my "official" training program the following Monday, three weeks ago. (I should point out that I don't use canned plans, but instead write my own "unplanny plan" based on the principles and workouts in Brad Hudson's Run Faster, which I have been doing since - gosh, 2009? By "unplanny" I mean that, rather than having specific distances and workouts for each day, I list only a mileage goal, a long run distance goal, and key workout(s) for each week. Actual distances and the days I do them may vary. Also per Hudson, I may change the plan as needed along the way.)
I started the plan with 31mpw the week before on 5 days running (all easy, one run with strides, another with hill sprints) and a longest run of 8 miles, plus two biking. I've maintained the 5/2, and last week bumped up to 35mpw (well, actually 34, but the goal is 35), which I will hold for a while before bumping up to 40mpw mid-July.
Week 1 plan: 30mpw, 8M LR, key 6x0.25 with 3 min jog recoveries, plus hill sprints and strides.
Monday: easy 4.8
Tuesday: 6.4 with 6x0.25. Average split pace was 7:20, which...my fastest half marathon was 13.1 miles at a faster pace, but I shall not dwell on that depressing statistic.
Wednesday: had a migraine and so didn't do nuthin'.
Thursday: 7 easy in the morning, 2.8 biking to pick up eggs in the afternoon.
Friday: The fire had started spreading and smoking, and the air was too smoky to run in the morning, so around 11:30am, after the smoke had cleared, I rode my bike to the gym (3.5M roundtrip including errands) and ran 5.3 miles on a treadmill.
Saturday: rest
Sunday: Britt and I rode to Animas City Mountain (4.5M rt) and hiked 7.6 miles rt and 1600 vertical to look at the fire.
Works out to 23.5 miles running (with the 7.6 hike that gets me 31.1 miles on my feet) and 11 miles riding.
No hill sprints or strides, oops.
Week 2 plan: 30mpw, 10M LR, key 4x0.5 with 3 min jog recoveries, plus hill sprints and strides.
Monday: easy 6.7 on the treadmill
Tuesday: 5.5 with 4x(800m hard, 400m easy) on the treadmill. There was a virtual track on the treadmill screen, so I used that for cuing. "Hard" was tempo-ish pace, 8:00 the first two, 8:00/7:53 the third, 8:00/7:53/7:47 the fourth. I was too scared that I might fall off to really push!
Wednesday: rest
Thursday: bike to gym (3.3 rt) and 6.5 on treadmill with strides (which was very weird).
Friday: bike to gym (3 rt) and 4.5 on treadmill
Saturday: it rained! So I could run outside! 9.6 glorious miles at 9:35 pace.
Sunday: rest
Total was 32.9 miles running and 6.2 miles riding. The city and county had closed all the trails due to the fire danger, so there was nowhere to actually go for a ride, and the smoke was pretty bad all week. (I bought an N95 respirator mask for wearing to ride to the gym. It's okay for easy effort but I can't imagine running with it on.)
Week 3 plan: 35mpw, 12M LR, key 0.25/0.5/1/0.5/0.25 ladder with 3 min jog recoveries, plus hill sprints and strides.
Monday: 6.3
Tuesday: 6.7 with 0.25/0.5/1/0.5/0.25 ladder. My fast intervals got...less fast as the workout went on, but I feel like I got some fast-ish running in.
Wednesday: I biked 5.25M and up 300 feet to pick up my CSA veggies from the college. The trails were still closed, so I had to go up the road, boo.
Thursday: 5.3 slow and creaky
Friday: I did my LR today because I was worried about smoke on the weekend. 11.3, got hot and tired toward the end.
Saturday: 4.7 slow and creaky
Sunday: The trails were re-opened on Thursday, so Britt and I did a big mountain bike loop, about 12 miles and 1350' ascent.
Total was 34.2 miles running and about 17.2 miles riding. And no hill sprints or strides, bad me.
The fire's perked up again as we've had hot, windy weather. I couldn't start today's run until 10:30, as I was waiting for the air quality to get decent, and by then it was really warm and my heart rate was too high for the slow pace I had to run. So it's back to the treadmill, sigh. No rain in the forecast, either.
I started the plan with 31mpw the week before on 5 days running (all easy, one run with strides, another with hill sprints) and a longest run of 8 miles, plus two biking. I've maintained the 5/2, and last week bumped up to 35mpw (well, actually 34, but the goal is 35), which I will hold for a while before bumping up to 40mpw mid-July.
Week 1 plan: 30mpw, 8M LR, key 6x0.25 with 3 min jog recoveries, plus hill sprints and strides.
Monday: easy 4.8
Tuesday: 6.4 with 6x0.25. Average split pace was 7:20, which...my fastest half marathon was 13.1 miles at a faster pace, but I shall not dwell on that depressing statistic.
Wednesday: had a migraine and so didn't do nuthin'.
Thursday: 7 easy in the morning, 2.8 biking to pick up eggs in the afternoon.
Friday: The fire had started spreading and smoking, and the air was too smoky to run in the morning, so around 11:30am, after the smoke had cleared, I rode my bike to the gym (3.5M roundtrip including errands) and ran 5.3 miles on a treadmill.
Saturday: rest
Sunday: Britt and I rode to Animas City Mountain (4.5M rt) and hiked 7.6 miles rt and 1600 vertical to look at the fire.
Works out to 23.5 miles running (with the 7.6 hike that gets me 31.1 miles on my feet) and 11 miles riding.
No hill sprints or strides, oops.
Week 2 plan: 30mpw, 10M LR, key 4x0.5 with 3 min jog recoveries, plus hill sprints and strides.
Monday: easy 6.7 on the treadmill
Tuesday: 5.5 with 4x(800m hard, 400m easy) on the treadmill. There was a virtual track on the treadmill screen, so I used that for cuing. "Hard" was tempo-ish pace, 8:00 the first two, 8:00/7:53 the third, 8:00/7:53/7:47 the fourth. I was too scared that I might fall off to really push!
Wednesday: rest
Thursday: bike to gym (3.3 rt) and 6.5 on treadmill with strides (which was very weird).
Friday: bike to gym (3 rt) and 4.5 on treadmill
Saturday: it rained! So I could run outside! 9.6 glorious miles at 9:35 pace.
Sunday: rest
Total was 32.9 miles running and 6.2 miles riding. The city and county had closed all the trails due to the fire danger, so there was nowhere to actually go for a ride, and the smoke was pretty bad all week. (I bought an N95 respirator mask for wearing to ride to the gym. It's okay for easy effort but I can't imagine running with it on.)
Week 3 plan: 35mpw, 12M LR, key 0.25/0.5/1/0.5/0.25 ladder with 3 min jog recoveries, plus hill sprints and strides.
Monday: 6.3
Tuesday: 6.7 with 0.25/0.5/1/0.5/0.25 ladder. My fast intervals got...less fast as the workout went on, but I feel like I got some fast-ish running in.
Wednesday: I biked 5.25M and up 300 feet to pick up my CSA veggies from the college. The trails were still closed, so I had to go up the road, boo.
Thursday: 5.3 slow and creaky
Friday: I did my LR today because I was worried about smoke on the weekend. 11.3, got hot and tired toward the end.
Saturday: 4.7 slow and creaky
Sunday: The trails were re-opened on Thursday, so Britt and I did a big mountain bike loop, about 12 miles and 1350' ascent.
Total was 34.2 miles running and about 17.2 miles riding. And no hill sprints or strides, bad me.
The fire's perked up again as we've had hot, windy weather. I couldn't start today's run until 10:30, as I was waiting for the air quality to get decent, and by then it was really warm and my heart rate was too high for the slow pace I had to run. So it's back to the treadmill, sigh. No rain in the forecast, either.