Week #2 of half marathon training felt great — it was nice to finally get outdoors for a couple runs (even though we had several days over 100 degrees for heat index this week). My schedule happened to coordinate with some great outdoor temps, particularly over the weekend. Again, I didn’t need to switch around any of my run or workout days this week (and I seriously considered it with Thursday’s weather), and did all my workouts as prescribed.
My week at a glance:
- Two easy run days
- Long run (6 miles)
- Pick-ups speed workout
- One strength workout
- Two core workouts
- MUCH foam rolling and trigger point on my calves
Rest Day — and my bi-weekly phone call with my Coach. Everything feels pretty good right now regarding my training program. My legs definitely feel tired though from running 4 times per week, and I’m trying to focus on doing a lot more foam rolling (a massage soon is definitely in order, too). I also need some practice with pacing my speed workouts, which feels very much a practice in Runner 101: Don’t start too fast!
Easy three-mile run on the treadmill and first of two core workouts for the week.
Strength workout felt tough, despite it being the same workout that I did last week.
Pick-ups! Something new for my weekly speed workout… which I had to do indoor on the treadmill because it was 105 outdoors.
It was also very sweaty indoors.
I *LOVED* this workout, and I actually wanted to do more! But, I’m sticking to my training plan and trying not to overtrain. Overall, the workout was about 3.10 miles — warming up with 10 minutes at an easy pace with 6 repeats of 1:00 fast and 1:00 not-that-fast (my splits were all over the place — I’m still learning!); finished up with a cool-down, easy pace for another 10 minutes.
I also spent a good 10 minutes of foam rolling my calves after this workout, since they felt so knotted and sore for most of the week. It definitely helped!
Much-enjoyed rest day — we made a ridiculous amount of food and a giant cheese plate and watched the Olympics opening ceremony until we both passed out on the couch.
Easy 2 miles — OUTSIDE! It was awesome! Followed up with my 2nd Core workout of the week.
We drove to the Greenbelt Trailhead in Clive, and I did my 6 miles out on the trails while the boyfriend rode his bike. It was too beautiful of a day to waste inside on the treadmill, and I saw so many fun things on my run. It’s also nice to see how the different trails connect for when I need to venture further. I’m still getting my bearings out here, but absolutely love running out in the woods.
(I’m really interested to know what that little gingerbread house was all about… and look at that tiny library on the TRAILS!!! Made me *squee* when I ran past it.)
This run was a battle of efforts between my legs and the rest of my body. The legs wanted to go fast, and the rest of me felt the makings of maybe working a bit too hard. But any time that I tried to slow up, my legs felt heavy and almost like I was tripping over my own feet getting them to move at all. So, I opted for a kinda-higher effort level because my legs said so, and I did OK on keeping mostly even splits.
6 miles, 1:01:22 / 10:13 overall pace
9:56 (1) / 10:02 (2) / 10:01 (3) / 10:13 (4) / 11:01 (5) / 10:07 (6)
(I have no idea what happened in Mile 5 because at four miles in was when I was eating a GU and slowing up to intentionally digest it). ¯\_(ツ)_/¯
TOTAL RUN DAYS: 4
WEEKLY MILES: 14.2
TOTAL TRAINING MILES: 27.3 miles