Monday, February 13, 2012

Lincoln Half Marathon Training - Week 6

This was my first week where I really did a full week of training since Disney, although I still missed a cross-training workout.


Mon. Feb. 6 - Rest Day
Tues. Feb. 7 - Rest Day - I was feeling run down, so I just slept in instead.  I know this is no way to shake off the blahs, but whatever. (see the rest of the recap after the jump)


Wed. Feb. 8 - 3x1600 m Intervals (Treadmill) (4.8 miles, 43:31, 9:04/mi avg) - this was a tough workout. I think there is something wrong with my footpod, because the paces were all over the place, so these numbers are just estimates. My goal split for each 1600 m repeat was 7:37
1) 1600 m - 7:45
2) 1600 m - 7:40
3) 1600 m - 7:35

Thurs. Feb. 9 - Cross Training -40 min. Stationary Bike (40:00, 12.82 miles) - nothing special about this workout.

Fri. Feb. 10 - 6 mi. Long Tempo Run (6.75 miles, 59:48, 8:52/mi avg.) - A negative windchill means another run on the dreadmill. I felt pretty good for this entire run, and certainly better than I expected to feel after the slow start I've had in training for Lincoln. My goal for the tempo portion was 8:42/mi.
Splits:
Warmup - 0.5 miles, 5:17 (10:34/mi avg)
6 mi. Long Tempo, 51:51, 8:38/mi avg - 1) 8:43, 2) 8:39, 3) 8:40, 4) 8:41, 5) 8:39, 6) 8:29
Cool down, 0.25 miles, 2:41

Sat. Feb. 11 - Rest Day

Sun Feb. 12 - 10.9 mile Long Run (10.92 miles, 1:48:22, 9:55/mi avg) - I felt better than I did during last week's long run, but not a whole lot better. My goal was to be around 9:17/mi, but I had to walk a few times and ended up considerably slower. Maybe I'll be back on form next week?


Total Running Miles: 22.47
Total Running Time: 3:31:41
Total X-training Time: 0:40:00
Total Training Time: 4:11:41


Total Running Miles for Lincoln Half Training: 83.29
Total Running Time for Lincoln Half Training: 13:11:13
Total Training Time (Running + X-training) for Lincoln Half Training: 16:14:13

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