Monday, April 30, 2012

Lincoln Half Marathon Training - Week 17

This week was pretty much the last week of "training" for Lincoln.  I have a couple runs for the final week, but they are both considerably easier workouts, so it is really just a taper week.  I'm glad to be in the home stretch, because my body is falling apart a bit, and I'm going to need some time to rest and recover before I pick back up and start training for the Twin Cities Marathon in October.

(Check out the workouts after the jump) 

Mon. Apr. 23 - Rest - After doing my previous week's 12-mile long run late on Sunday night, I needed two days of rest.  I also needed the time to catch up on work after travelling most of the previous week.

Tues. Apr. 24 Rest

Wed. Apr. 25 - 5 x 1000 m Intervals (5.53 mi, 51:38, 9:20/mi avg) - After last weeks 2x3200 m death run, it was nice to have some "short" intervals of only 1000 m each.  My goal for each itnerval was 4:26
Splits
1) 1000 m - 4:26
2) 1000 m - 4:25
3) 1000 m - 4:26
4) 1000 m - 4:27
5) 1000 m - 4:20     

Thurs. Apr. 26 -Rest

Fri. Apr. 27 - 3 mi Short Temp (5.85 mi, 52:06, 8:54/mi) - Short tempo runs are freaking hard after getting used to a slower (buy about 15-20 seconds/mi) tempo pace.  Oh well, I hit my target of 7:51/mi for the tempo portion.
Splits
Warmup - 2 miles, 19:16 (9:38/mi)
3 mi tempo run - 23:26 (7:51/mi avg), 1) 7:49, 2) 7:53, 3) 7:44
Cool down - 0.85 mi, 9:24 (11:05/mi, some walking) 
Sat. Apr. 28 - Rest

Sun. Apr. 29 - 8 mi Long Run (7.78 mi, 1:09:15, 8:54/mi) - This was a pretty damn sucky run.  I started out OK, and was actually a little faster than my goal of 8:43/mi (I was somewhere in the mid-8:30s) until at least about mile 5, but I wasn't feel super great for mile 6 on, and I even had to walk a bit in the last mile, and I just didn't have the heart to run the last quarter mile it would have taken to reach 8 miles.  Oh well, hopefully I'm just getting my crappy run out of the way so I can rock the Half in Linclon.  Only 7 more days (actually, less than 6 as I write this)!

Total Running Miles for Week 10: 19.16
Total Running Time for Week 10: 2:52:59
Total X-training Time for Week 10: 0:00:00 
Total Training Time for Week 10: 2:52:59


Total Running Miles for Lincoln Half Marathon Training: 341.22
Total Running Time for Lincoln Half Marathon Training: 2 days, 5 hours, 03:07 (53:03:07) 
Total Training Time (Running + X-training) for Lincoln Half Marathon Training: 2 days, 10 hours, 27:07 (58:27:07)

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