Monday, April 23, 2012

Lincoln Half Marathon Training - Week 16

Have you ever had one of those weeks where you just kind of hold on and hope for the best... yeah, last week was one of those weeks.  I had a business trip to Indiana through most of last week, so there was a lot of just fitting in workouts wherever I could.

Regardless, I'm now officially in my taper!  My last "true" long run was yesterday (Sunday), and I only have a short 8-mile tune up run this weekend.  I am definitely needing this taper, since my left plantar fasciitis and my right knee are hurting, so I'm hoping the easier days will help heal them in time for Lincoln

(Check out the workouts after the jump) 

Mon. Apr. 16 - Rest 

Tues. Apr. 17 2x3200 m Intervals (5.82 mi, 52:31, 9:01/mi avg) -There is no doubt about it, 3200 m intervals are hard.  Running at a fast pace (7:36/mi for me) for two miles (8 laps around the track) is just difficult.  Thankfully, I only had to do this workout once this entire training session.  My goal for each interval was 15:06.
1) 3200 m - 14:56
2) 3200 m - 15:09

Wed. Apr. 18 - Rest - Traveling for work.

Thurs. Apr. 19 -5 mi Mid Tempo Run (6.29 mi, 53:58, 8:35/mi avg) - As I mentioned above, I was away from home for most of this week visiting a client with several of my coworkers... including the stereotypical "wine and dine" aspect (or "beer and dine" in my case).  Anyway, APPARENTLY a run following a late night of drinking, which itself was following a short night and a long day of training is not very conducive to a strong workout.  Oh yeah, and the temperature in Indiana (where I was) was in the mid-70s, and I'm used to 40s, so this was pretty tricky.  This is one where I'm just happy I got the run in.  My goal for the tempo portion was 8:06/mi.
Splits (Tempo portion)
1) 8:06
2) 8:08
3) 9:30 (walked a good portion)
4) 8:00
5) 8:13

Fri. Apr. 20 - Rest - Traveling back home (and stuck at Chicago Midway for most of the day)

Sat. Apr. 21 - Rest - My wife had to be at a 4-hour long event for our kid's preschool, so I was on baby duty all day.  This is fine by me, since I didn't see them almost all week.

Sun. Apr. 22 - 12 mi Long Run (12.10 mi, 1:45:13, 8:42/mi) - Another long day of watching my kids, putting in a new garbage disposal, playing with the kids some more, and THEN running 12 miles after they were in bed (the only time when I really had a 2-hour block where I could run).  I kept my pace OK, but I felt not great... and my knee was acting up.  Only 14 more days until Lincoln!

Total Running Miles for Week 10: 24.21
Total Running Time for Week 10: 3:31:42
Total X-training Time for Week 10: 0:00:00 
Total Training Time for Week 10: 3:31:42

Total Running Miles for Lincoln Half Marathon Training: 322.06
Total Running Time for Lincoln Half Marathon Training: 2 days, 2 hours, 10:08 (50:10:08) 
Total Training Time (Running + X-training) for Lincoln Half Marathon Training: 2 days, 7 hours, 34:08 (55:34:08)

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