Monday, February 20, 2012

Lincoln Half Marathon Training - Week 7

I'm still struggling a bit, so I think I'll pull my paces back a bit starting next week. 

Mon. Feb. 13 - Rest Day
 
Tues. Feb. 14 - Rest (Sick) - I got a pretty nasty cold starting on Monday, so I decided that the extra hour to hour and a half of sleep was more important. (See the rest of the week after the jump)
Wed. Feb. 15 - 2x1200 m, 4x800 m Intervals (5.5 miles, 59:22, 10:48/mi avg) -  Back on the treadmill thanks to the snow. I felt OK during this workout. My goal split for each 1200 m repeat was 5:37 and my goal for the 800 m repeats was 3:41
Splits
Warmup:1 mile, 10:27
1) 1200 m - 5:41
2) 1200 m - 5:40
3) 800 m - 3:43
4) 800 m - 3:42
5) 800 m - 3:42
6) 800 m -3:41
Cool Down: 0.25 mi. (mostly walking)


Thurs. Feb. 16 - Rest - I had an early morning meeting for work (and I typically workout in the mornings), so I skipped my cross-training workout again.  This training session is starting to look a lot like Disney.  I think I'll have to do a make up cross-training workout on Monday (maybe a swim)

Fri. Feb. 17 - 2x2 mi. Mid-Tempo (6.98 miles, 1:06:31, 9:32/mi avg.) -  I actually hit my target pace for this run... I didn't feel that great doing it, but I hit it. At least the weather was nice (mid to upper 20s, very little wind, and sunny... since I normally run before sunrise, this was a nice change of pace). My goal for the tempo portions was 8:27/mi
Splits:
Warmup (1 mi, 9:39)
1) 2 mi. Mid Tempo - 8:24/mi avg. (8:33 and 8:14)
1 mi. Easy - 12:23 (I walked a bit at the beginning of this mile, and then a bit toward the end as I was going up a huge hill... no sense killing myself before the tempo part)
2) 2 mi. Mid. Tempo - 8:30/mi avg. (8:26 and 8:34)
(Avg. for both tempo portions was 8:27/mi, which was my goal)
Cool down - 0.98 mi, 10:41




Sat. Feb. 11 - Rest Day


Sun Feb. 12 - 10 mile Long Run (10.29 miles, 1:39:02, 9:37/mi avg) - I'm slowly improving on my long runs, but I'm still behind where I'd like to be. *Sigh*  My goal was to be around 9:20/mi.



Total Running Miles: 22.77
Total Running Time: 3:44:55
Total X-training Time: 0:00:00
Total Training Time: 3:44:55


Total Running Miles for Lincoln Half Training: 106.06
Total Running Time for Lincoln Half Training: 16:56:08
Total Training Time (Running + X-training) for Lincoln Half Training: 19:59:08 (I should cross over into "more than 24 hours of total training" this week!)

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