Monday, March 26, 2012

Lincoln Half Marathon Training - Week 12

Another really good week of workouts.  I've been hitting all my paces, and had a really good long (LONG) run.  I think I'm setting myself up well for a PR, but I don't want to get ahead of myself.

(Check out the workouts after the jump) 

Mon. Mar. 19 - Rest - Another skipped cross-training workout (are you surprised?).  This time, it was more because the previous Saturday was a killer day (a 7K race plus an additional 7-mile run), and I was worried my legs were going to get burned out if I didn't take an extra day 

Tues. Mar 20 - 1000 m, 2000 m, 1000 m, 1000 m (5.28 mi, 50:37, 9:35/mi avg) - I got to run out on the track again this week, which makes me very happy.  I did pretty good for these workouts, although I went too fast on my first 1000 m and way too fast on the 2000 m interval.  My goal for each 1000 m interval was 4:40, and for the 2000 m interval was 9:40
Splits:
1) 1000 m - 4:37
2) 2000 m - 9:22 (whoa!  18 seconds faster than the goal.  Oops)
3) 1000 m - 4:42
4) 1000 m - 4:42 (I don't know how both of these were just a tad too slow.  I felt strong.  I think I need to tweak my pace zones on my Garmin) 

Wed. Mar. 21 - Rest - again, I wanted to make sure I didn't burn out my legs. 

Thurs. Mar. 22 - 5 mi. Mid Tempo (6.88 mi., 1:00:23, 8:47/mi avg.) - Another strong tempo workout.  These 5 and 6 milers are tough.  My goal for the tempo portion was 8:30
Splits
Warmup - 10:00
5 mile Tempo Run - 41:32 (8:18/mi avg) (1. 8:13, 2. 8:18, 3. 8:17, 4. 8:17, 5. 8:27, 6. 8:17)
Cool down 

Fri. Mar. 23 - Rest

Sat. Mar. 24 - 14 mi Long Run (14.15 miles, 2:11:16, 9:17/mi avg) - A very long, very difficult workout.  I felt really good up through 11 miles (and I averaged around 9:13 up until that point, and I think I could have easily done around 9:05 or even 9 minutes even for that distance).  I started to really feel it around mile 12, and was struggling at least through miles 12 and 13 (I think I was around 9:35 for both miles).  I tried to push a little for the last mile and change, and was still able to do a halfway decent pace (9:15-9:25 for mile 14, and somewhere around an 8:50/mi average for the last 0.15 pushing for home).  This workout and the 15-miler (in two weeks) is where a PR comes from.

Sun. Mar. 25 - Rest

Total Running Miles for Week 10: 26.31 
Total Running Time for Week 10: 4:02:16 
Total X-training Time for Week 10: 0:00:00 
Total Training Time for Week 10: 4:02:16 

Total Running Miles for Lincoln Half Marathon Training: 222.17 
Total Running Time for Lincoln Half Marathon Training: 1 day, 11:13:19 (35:13:19) 
Total Training Time (Running + X-training) for Lincoln Half Marathon Training: 1 day, 16:37:19 (40:37:19)

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