Advertisements

Category: Half Marathon Training

Weekly Workouts, January 21-27, 2013

Workouts this week:

Tuesday  – 12 x 400 (90 sec RI)
Done.

Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @ mid tempo, 1 mile easy
Done.
Saturday -9 miles at HMP, 10 minutes walking
Done.

Total ran this week was 22.80.

I just love my speed workouts!  This week I alternated speeds of 7.0, 7.1, and 7.2.  My goal is to eventually do all of them at 7.2. Next week’s workouts should be interesting: 400, 600, 800, 1200, 800, 600, 400 (90 sec RI)

Do you like or dislike speed workouts?

Just Keep Running!

Advertisements

Weekly Workouts, January 14-20, 2013

Workouts this week:

Tuesday – 6 x 400 (400 RI)
Done.
Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @  mid tempo, 1 mile easy
Did not do this.  I had a meeting at school till 8:30 and was too tired to run afterwards.
Saturday – Half Marathon
Done but ran on Sunday instead of Saturday.Total ran this week was 18.17.

The speed workouts were easier than my warm up.  Weird!  I set the treadmill at 5.8 to warm up and had to stop and walk because I could not keep up with it.  I ran the next 6 x 400 repeats alternating between 6.9 and 7.0.

Yesterday I ran the Rock ‘n’ Roll Arizona Half Marathon.  Great race and awesome weather!!  I will write a recap in the next day or so.

Right now I have a cold.  🙁  Thank goodness I have the day off so I can rest, grade papers, and watch the Presidental Inauguration.

Just Keep Running!

Weekly Workouts, January 7-13, 2013

Thanks to my new book, Run Less Run Faster, I’ve developed a training plan for this year.  Yes, this whole year.  In this plan I am supposed to run 3 days a week, cross train 2 days a week, rest or cross train one day, and take one day off.  Pretty easy huh?

For now I am doing my training on the treadmill because it is either too cold or too dark to run outside.  Plus, the treadmill keeps me stay on pace.  This is what my schedule looks like:

Monday-cross train
Tuesday-speed workout
Wednesday-cross train
Thursday-tempo run
Friday-off
Saturday-long run
Sunday-cross train or rest

Workouts this week:

Tuesday – 5 x 1000 (400 RI)
Done.

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

Saturday  – 8 miles at HMP + 10 minutes walking
Done but ran on Sunday instead of Saturday.Total ran this week was 20.20 miles.

I have been doing speed workouts for a few weeks and like them.  I like mixing them up so I am not doing the same ones every week.  So far my favorite is 400, 600, 800, 1200, 800, 600, 400 (90 sec RI). Maybe I am crazy or ambitious for developing my plan for this whole year.  However, I feel that it will help me with my training for my upcoming races this year.  Of course, I will play it by ear and listen to my body.  Also, I know that I will adjust the speed on the treadmill as I go along with the plan.

Just Keep Running!