Monday, July 3, 2017

Milwaukee Marathon Half Marathon Training: Week 3 Recap

Week three of half marathon training was a good one.  I have found myself definitely back in the "Hanson's groove" and love it.  Honestly it is a big stress reliever for me to just have routinized workouts.  I know that Monday is a track day, Tuesday is a rest day, Wednesday is a tempo day and the other days I just run.  My tempo pace is faster than marathon training, but my speedwork paces are not since they are based on 5k/10k pace.

Monday, June 26
Plan says: 1.5 mile warm up, 8 x 600 at 5k/10k pace with 400 m recovery in between, 1.5 mile cool down

What I do: Woke up to my morning alarm and got out there.  It was cool out in the morning which was awesome.  I again ran to the track for my warm up (1.8 miles).  Once I got there, there was a guy running on the outer lanes and another guy walking in lane 1. I started out running in lane 1 and of course the guy does not move out of the way.  My second 600 was fast because I basically hate sprinted past him in the inside lane.  Mature, I know.  He was done with his walking by then so I had the first lane all to myself for the remainder of the morning.  This workout was ok.  I hit the paces but it did not feel as flowing as the 400s did last week, likely because my legs were definitely tired.

1.81 mile warm up, 14:54 (8:14 avg pace)

8 x 600m with 400m recovery  (Goal pace for 600m = 2:18)

1 - 2:15 / 1:59  (5:53 avg pace / 7:57 avg pace)
2 - 2:09 / 2:04  (5:34 / 8:14)
3 - 2:12 / 1:59  (5:42 / 8:00)
4 - 2:13 / 2:01  (5:44 / 8:04)
5 - 2:13 / 2:06  (5:43 / 8:22)
6 - 2:15 / 2:03  (5:58 / 8:18)
7 - 2:15 / 1:59  (5:55 / 7:53)
8 - 2:09  (5:36)

1.78 mile cool down, 14:35 (8:10 avg pace)

Again, I compared these to my 600s workout in early March.  I can guarantee that my June 600s were probably cooler than my March 600s since I can still remember the HOT and HUMID day I did these at our Disney resort the morning after two park days:

1- 2:22
2- 2:19
3- 2:14
4- 2:17
5- 2:14
6- 2:15
7- 2:15
8- 2:18

So there was definitely some improvement from March, although that may all be comparing sidewalk time (March) to track time (June).

Tuesday, Jun 27
Plan says: 0 miles

What I do:  No running.  My family and I went to the library for family Zumba so I did get some activity in!

Wednesday, June 28
Plan says: 1.5 mile warm up, 3 miles at half-marathon pace (6:44), 1.5 mile cool down

What I do:  I did not feel like getting out of bed in the morning when my EARLY alarm went off at 4:20-something.  So I didn't.  At that point, I rationalized that I could get the workout done after work since my MIL had my kids for the day and they wouldn't be home until 530.  Yeah...except for I didn't know that it was supposed to have huge downpours of rain!  So yep.  I was doing this in the rain.  It felt decent. It was faster than it should have been but did not feel as bad as this workout did last week!  I think the day of rest helped!

1.6 mile warm up, 12:29 (7:49 avg pace)
3.01 miles tempo, 19:43 (6:34 avg pace)
1.53 mile cool down, 11:55 (7:48 avg pace)

6.13 miles

Thursday, June 29
Plan says: 5 miles easy

What I do:  Back to the early morning.  It was easy to run at a slower pace because I was tired.

5 miles, 41:56 (8:23 avg pace)

Friday, June 30
Plan says: 5 miles easy

What I do:  Another early morning which totally sucked because I went to a fundraiser dinner the night before, stayed up 2 hours past my usual bedtime and had a drop of alcohol which meant that I slept like CRAP.

5 miles, 40:40 (8:08 avg pace)

Saturday, July 1
Plan says: 7 miles easy

What I do:  I didn't set an alarm this morning and naturally woke up just before 6.  I got dressed and headed outside.  It was a beautiful morning.  Often I find that I get on autopilot on a run or get supremely focused on actually running.  All in all those are not bad things, but I don't often pay attention to surroundings in those modes.  Today's run I was very much into the surroundings and it was so inspiring.

7 miles, 53:44 (7:41 average)

Sunday, July 2
Plan says: 5 miles easy

What I do:  SKIP A RUN!  I know.  Kind of crazy.  I slept like junk the night before and ended up reading a book from 2-4 am.  (Great because I finished my book, not so great for sleep).  Thus, I slept in on Sunday morning and then with church, fishing trip with my dad, dinner with by brother's family, we got home late and went to bed.  I don't regret skipping that run :)

Plan Miles: 35
Total Weekly Miles: 31.56 miles

I am not going to be posting my sleep data on a regular basis anymore since it doesn't vary drastically.  I may include it when I receive a particularly useful piece of feedback. Until then - I know that I feel best if I am in bed by 9 PM (with a 5 AM wake up call).

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