Advertisements

Category: Half Marathon Training

Weekly Workouts, March 18-24, 2013

Workouts this week:

Tuesday – 5 x 1200 (400 RI)
Done.  I did these on Monday because I had another meeting on Tuesday after school.  I did not know how long it would last so I decided to just run on Monday.  These workouts kicked my know you what.  I ran these at 7.8 speed which equals to  7.42 pace.  Yikes!!  I could hardly hold that pace and am in awe of those runners that find that a comfortable pace.  I look forward to that day when I can do that as well.

Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @ mid tempo, 1 mile easy

Done.  Mid tempo speed is 7.1 which equals to 8.27 pace.  I will admit that I didn’t run the 2 miles without stopping.  I did stop.  Several times.

Saturday – 10 miles at HMP, 10 minutes walking
Ugh!  I did not succeed.  I ran 2.92 on Saturday and 4.05 on Sunday.  Usually I do look forward to my runs at the gym but yesterday I could not make myself go.  Today I woke up at 8am and did not get out to the gym till about 1pm.

Total miles ran this week is 19.77.

This week is a short work week due to Good Friday and then Spring Break the following week.  Yay!! On Friday I have an appointment for a massage and then for a haircut.  I have not had a haircut since December and need to cut off about 2-3 inches and get ideas for a hairstyle for the wedding the following week.  As for a massage, I don’t remember the last time I had one. I purchased a $109 Groupon for three 50 minute massages and have already made two appointments.  I LOVE massages! If I could afford them I would get one every two weeks.

Advertisements

Weekly Workouts, March 11-17, 2013

Workouts this week:

Tuesday – 5 x 1000 (400 RI)
Done.  I know I said the same thing about the 800s but I like these workouts too.  They are challenging but also manageable.  I alternated with speeds of 7.0, 7.1, and 7.2 on the treadmill.  I was tired and drenched by the time I was done.

Thursday – 2 mile easy, 3 miles @ short tempo, 1 mile easy
I did not run on Thursday.  I was tired and had no energy to run.  I don’t know if this is an excuse for me but two friends told me that they do not run a few days before a race so I decided instead to rest.  I am usually pretty good about doing my Thursday tempo run (I’ve missed maybe 3 since the beginning of they year) but now want to reconsider if it is really necessary to do the week of a race.

Saturday – Half Marathon
I ran 13.33 in Washington DC.  It was an OK race.  The course was BORING.  I mean DC is a beautiful city but we did not run through the memorials, monuments, and other sights that the city has to offer.  That was disappointing.  However, I was happy with my finish time of 2:22:43.  It was supposed to rain but fortunately not one drop fell during the race.  I will post a recap soon.

Total miles ran this week is 19.68.

Upcoming races are Run Raleigh on April 14 and Rock ‘n’ Roll Nashville Half Marathon on April 27. But before those two races I will be in sunny Riviera Maya for a few days.  I am planning to take my running gear and hopefully can get away for a run or two.

Just Keep Running!

Weekly Workouts, March 4-10, 2013

Workouts this week:

Tuesday – 6 x 800 (90 sec RI)
Done.  I like these workouts A LOT.  I alternated with speeds of 7.0, 7.1, and 7.2 on the treadmill.  I was drenched by the time I was done.

Thursday – 2 mile easy, 3 miles @ short tempo, 1 mile easy
I did not run on Thursday.  I am part of our district’s negotiation team and we were working till about 10:30 pm so I went to sleep really late that night.  I had no energy to run on Thursday.

Saturday – 9 miles at HMP, 10 minutes walking

I did not run 9 miles but instead ran the miles from Thursday (6 miles).  I felt really good afterwards.  I alternated speeds of 6.5, 6.5, 6.7, and 6.8.  My goal is to eventually run all of them in 6.8.

Total miles ran this week is 11.8.  Yeah, low mileage last week.  I need to make sure that doesn’t happen again.

Just Keep Running!

Weekly Workouts, February 25-March 3, 2013

Workouts this week:

Tuesday
2 x 1200 (2 min RI)
2 x 800 (2 min RI)
Done on Monday.  Thanks to Elizabeth at Racing Stripes for clarifying it for me.  I thought it meant run for 1.50 miles, recover for 2 minutes, run 1 mile, recover for 2 minutes.  In reality it meant run 0.75 miles, recover for 2 minutes, run another 0.75 miles, recover for 2 minutes, then run 0.5 miles, recover for 2 minutes, run another 0.5 miles, and recover for 2 minutes. I liked these workouts! They were challenging but “fun” at the same time.

Thursday – 1 mile easy, 5 miles @ mid tempo, 1 mile easy
Done on Tuesday.

Saturday – Half Marathon
Did not run on Saturday but instead ran the Little Rock Half Marathon on Sunday. What a GREAT race!  So happy specially since I had a crappy race in St. Pete in February. I will write a recap soon. Here is a picture of the medal.  Pretty cool huh?

arkansas12

Total ran this week was 24.68.

Weekly Workouts, February 18-24, 2013

Workouts this week:

Tuesday  – 5 x 1000 (400 RI)
Done.  I changed the speed (7.1, 7.2, and 7.3) after each set.  I felt great after each one!

Thursday – 3 miles easy, 3 miles @ short tempo, 1 mile easy
Did not run.

Saturday – 8 miles at HMP, 10 minutes walking
I only ran 2.67.  I felt like a big loser.  I woke up late because I was out with friends the night before. I did not have time to run before my doctor appointment at 12:30 so I decided to go afterwards. Ugh! At the gym I felt horrible.  I was dizzy and nauseous.  I decided to call it a day and go home.  My friends told me that maybe I was dehydrated from the sangrias the night before.  I made a rookie mistake.  That  morning I had coffee with my breakfast and did not drink water at all.  Lesson learned but I should have known better.

Next week’s speed workouts are:
2 x 1200 (2 min RI)
2 x 800 (2 min RI)

This is how I translated it: run 1.5 miles, recover for 2 minutes, run 1 mile, recover for 2 minutes. Am I right? Total ran this week was 13.02.

Just Keep Running!