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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