St. Luke’s Half Marathon Training: Week Two

(source: Pinterest)

(source: Pinterest)

Last week was a really solid one for training and I am very happy to report I ran all FIVE days on my schedule and every run was pretty much 100 percent pain-free. I think my foot is finally really healing up. It’s definitely been a bit difficult to get back into the swing of things training-wise. I need to remember to fuel up properly (i.e. eat enough) and to get enough sleep. I also need to get used to doing more speed workouts. I had two workouts during week two of training and I don’t think (at least from what I can recall) I’ve ever done that before. It’s tough!

Monday, February 24 – IronStrength

– 3×15 jump squats and 3×10 rotary planks (on each arm)
– 3 sets rows from plank (x10), pushups (x10), situps with weights (x10)
– 3 sets plyometric lunges (x10), alternating sides of hamstring reach (x5 front, side, and rear) in between
– 3 sets mountain climbers (x10), legs down (x10)
– 4 sets of deadlift high pulls (x5), biceps curls on single leg (x5), overhead press on other leg (x5)
– planks (60 secs; side, down, side) x2
– Ring of Fire squats/lunges (10, 8, 6, 4, 2)

Tuesday, February 25 – 5.2 miles, easy

I ran with the group run out of my local running store tonight. My plan originally called for 6 miles with 4 miles at HMP (8:00/mile) but I was feeling really tired and run down all day today so I decided to switch it with my easy run day that was supposed to be Wednesday. It was also really cold out and my breathing was all messed up because I felt like I was sucking in frozen air the whole time. Not the best run.

Plan: 6 miles with 4 miles at HMP
Actual: Swapped with Wednesday’s 5 miles, easy

Shoes: Saucony Mirage 3
Conditions: 26 degrees, real feel 20, wind

Wednesday, February 26 – 6 miles with 4 miles at HMP (8:00/mile)

This was my second real workout of my sub-1:45 program and to be quite honest it was a little tough. The plan called for 6 miles with 4 miles at half marathon pace and I think it mostly felt tough because I ran on the treadmill. It was pretty stuffy at my gym and I just felt like I was struggling. But I got the workout done and I guess that’s what matters.

Plan: 6 miles with 4 miles at HMP (8:00/mile)
Actual: 6 miles in 50 minute (8:20/mile)
Splits:
1-mile warmup at 9:00/mile
HMP: (1) 8:13/mile (2) 8:06/mile (3) 8:00/mile (4) 7:57/mile
1-mile cooldown at 9:00/mile

Shoes: Saucony Mirage 3
Conditions: Treadmill, warm inside

Thursday, February 27 – 7 miles with 3×1-mile at 7:21/mile

This was my first ever attempt at running mile repeats and let me tell you, they are NOT easy. My coworker Megan helped to pace me for them which really helped. I knew my goal split of 7:21/mile was a little aggressive for me right now so in my head I was really shooting for anything under 8:00/mile which is my goal race pace.

Plan: 7 miles with 3×1-mile repeats and 800-m recovery in between
Actual:
1-mile warmup at 8:50/mile
Repeats:
(1) 7:16/mile – went out way too hard on this first one
(2) 7:50/mile
(3) 7:50/mile
800-m recovery jog in between each repeat
1.5-mile cool down

I noticed my pace really fluctuated during each mile. I would settle in to the appropriate pace at the beginning and during the second quarter start to slow, really slow the third quarter, and then sprint for the last 400m. I’ll have to really focus on maintaining an even pace the next time I try, even if it means going a bit slower.

Shoes: Saucony Mirage 3
Conditions: 27 degrees, feels like 18 degrees, wind gusts up to 35mph

Friday, February 28 – REST

Saturday, March 1 – 5 miles, easy

My plan called for an easy 5-mile shakeout before tomorrow’s long run. I felt pretty good but it was dreadfully cold. It’s March, where’s Spring?

Plan: 5 miles, easy (9:18/mile)
Actual: 5 miles in 44:00 at 8:48/mile

Shoes: Saucony Mirage 3
Conditions: 13 degrees with wind

Sunday, March 2 – 10 miles, LSD

I was really not looking forward to this run when I got up because it was so overcast and gloomy outside. I was pleasantly surprised when I stepped out my front door and realized it really wasn’t that cold out. I felt pretty good during this run but I’ve been battling a pesky cold lately so I could have felt better. My paces were all over the place though because I took a pretty hilly route for a little extra challenge, but felt good enough to go for a fast finish at the end.

Plan: 10 miles, LSD at 9:18/mile
Actual: 10 miles in 1:31:21 at 9:08/mile
Splits:
(1) 9:34 (2) 9:08 (3) 9:04 (4) 9:10 (5) 9:27 (6) 9:10 (7) 8:56 (8) 9:36 (9) 8:53 (10) 8:24

Shoes: Asics Gel Flux
Conditions: 32 degrees, overcast

Weekly Mileage Total: 33 miles

See all training recaps here.

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