Week 8: Sub-50 10-K (and Half-Marathon) Training

keep runningI really don’t know why I keep calling this my sub-50 10-K training wrap up because I’ve strayed so far from my original training program in order to gear up for this last-minute half-marathon but oh well! Here are last week’s training runs and workout:

Monday– I did a yoga workout for about 30 minutes to cross-train. I didn’t have much time because it was Christmas Eve and my family and I planned to spend the day in Boston before I had to go back to Pennsylvania. Sometimes you have to sacrifice a workout for family time but I was totally fine with that because I knew I wouldn’t get to see them for awhile.

Tuesday– Christmas! No workout for me today because I spent the morning with my family, squeezing every last minute out of my visit home for the holidays. I then spent the rest of the afternoon/evening driving back to Pennsylvania for work the next day.

Wednesday– 4.25 mile run during lunch at 9:10/mile average pace

Thursday– 5 miles at 9:48/mile pace- just wanted to get in some really easy paced mileage

Friday– 4.2 miles- I decided to do speed work on Friday on the treadmill because it was FREEZING outside! I did a five minute warm up and then 200m at easy pace followed by 4x400m at race pace (8:06/mile) with 200m at easy pace in between. I finished the run with about a mile cool down at easy pace.

Saturday– ran 4.2 miles in the snow! I ran 9:17/mile pace and it was such a relaxing run because the snow was just starting to fall but hadn’t stuck to the ground yet.

Sunday– I was supposed to do my long run on Sunday but when I woke up to 30mph winds with gusts of 50mph and below freezing temps, I figured I could push it off to Monday since I didn’t have work.

Monday– 12 miles at 9:20/mile pace – I was completely shocked at how well this run went! I felt really strong and comfortable the entire time. I didn’t have to stop or walk at all and I finished feeling like I could keep running. This run was an amazing indicator of how the half-marathon will go (knock on wood!) and I can’t wait to see the results of this training!

Happy running!

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