St. Luke’s Half Marathon Training: Week Three

Hilly Long Run on Sunday

Hilly Long Run on Sunday

Monday, March 3 – 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, March 4 – 6 miles, easy

I went for an easy run during lunch thinking it might be a little warmer running midday but it was still a brisk 18 degrees out. I think I might still be battling a little cold because my run was mostly a mucus-filled mess. Oh well!

Plan: 6 miles, easy (9:18/mile)
Actual: 6 miles in 52:40 at 8:46/mile
Splits:
(1) 8:59 (2) 8:33 (3) 8:47 (4) 8:53 (5) 8:41 (6) 8:46

Shoes: Saucony Mirage 3
Conditions: 18 degrees, kinda (barely) sunny

Wednesday, March 5 – 6 miles, easy

I had to split my run up today because when I went out during lunch I wasn’t feel too great. I had to do 6 miles easy so I ended up doing 4 miles at lunch and 2 miles after work on the treadmill.

Plan: 6 miles, easy (9:18/mile)
Actual:
-Run 1: 4.1 miles at 8:41/mile – (1) 8:33 (2) 8:45 (3) 8:44 (4) 8:44
-Run 2: 2 miles on the treadmill – (1) 9:13 (2) 8:41

Shoes: Asics Gel Flux
Conditions: 32 degrees, overcast (lunch run)

Thursday, March 6 – 60 minutes, Vinyasa Yoga

I had a long day at work and opted out of my post-work 800 repeats and opted in for an hour long yoga class with Adam. It was totally the right decision.

Friday, March 7 – 6 miles with 6×800

This was a pretty tough workout but it felt really good to stride it out for some repeats. I did it on the treadmill which wasn’t the best since the gym was really warm but it helped me maintain the paces. Instead of shooting for a specific time I decided to give myself a range between 7:35-7:47/mile which I was able to maintain.

Plan: 6 miles with 6×800 repeats with 400 recovery in between
Actual: 6 miles with 6×800 (paces between 7:35-7:47/mile) and 400 recovery

Shoes: Saucony Mirage 3
Conditions: Indoors, treadmill

Saturday, March 8 – 5 miles, easy

Today I ran with the local running store’s group run. It was really nice out which felt great but my legs were noticeably tired from yesterdays repeats.

Plan: 5 miles, easy (9:18/mile)

Actual: 5 miles in 43:00 at 8:48/mile

Sunday, March 9 – 11 miles, LSD

I’m not sure what my paces were for the last part of this hilly long run but they were probably on the slower side. I always forget how hilly this route is but I guess it doesn’t hurt to challenge myself a little more. I felt pretty good, although I still had difficulty breathing through my nose due to a cold/runny nose. The sun felt incredible!

Plan: 11 miles, long slow distance (9:18/mile)
Actual: 11 miles, no idea what my pace was but I think the total time was around 1:42 so I almost hit my long run pace dead on!

Shoes: Asics Gel Flux
Conditions: 37 degrees, sunny, but felt like I was running into a headwind almost the entire time.

Weekly Mileage Total: 34 miles

See all training recaps here.

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3 thoughts on “St. Luke’s Half Marathon Training: Week Three

  1. Awesome training this week! And I agree you made a great choice substituting your planned work-out for a yoga class at the end of a long work day. I do the same sometimes, and find it’s a great way to recenter!

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