Monday, May 7, 2012

Lincoln Half Marathon - Race Week

Race week finally arrived.  Here is a summary of the final workouts and the race (full recap to follow later this week).

Mon. Apr. 30  - Rest - Rest day after the previous days' 8-mile tune up run   

Tues. May 1 - 6 x 400 m Intervals (4.31 mi, 42:56, 9:58/mi avg) - Basically just a chance to get the blood pumping hard for one last time, but not so much that it was a huge workout.  My goal for each interval was 1:43.
1) 400 m - 1:36
2) 400 m - 1:37
3) 400 m - 1:36
4) 400 m - 1:35
5) 400 m - 1:38
6) 400 m - 1:39      
(Check out the rest of the week after the jump)

Wed. May 2 - Rest - If I hadn't been doing the cross-training through most of the program, why should I start now.

Thurs. May 3 - 3 mi. Easy Run (3.13 mi, 29:40, 9:29/mi) - The forecast for Sunday in Lincoln was looking hot, Hot, HOT, so even though it was in the 60s here in Minnesota, I donned running tights, a long-sleeve running tech shirt covered by a fleece, and a stocking cap to give myself a small amount of simulated hot-weather training.

Fri. May 4 - Rest - most of Star Wars Day (May the Fourth Be With You) was spent driving from Minnesota to Lincoln with my daughter in the back seat throwing books and toys on the floor and yelling "HELP!" for me to get them
Sat. May 4 - Rest - packet pick up, driving the course route with my dad (my parents came down to visit family and to see me race), and eating pasta.  Not a bad day.

Sun. May 6 - Lincoln Half Marathon (13.107 miles) - I'll save all the gory details for my race recap (hopefully coming some time this week).  The temperature ended up being much hotter and more humid than I'm used to (particularly the last half of the race), so I didn't meet my goal.  But, I still PRed by quite a bit... 1:50:57 (previous PR was 1:55:07).

Total Running Miles for Week : 20.55
Total Running Time for Week 10: 3:03:33
Total X-training Time for Week 10: 0:00:00 
Total Training Time for Week 10: 3:03:33

Total Running Miles for Lincoln Half Marathon Training (including the Race): 361.77
Total Running Time for Lincoln Half Marathon Training: 2 days, 8 hours, 6 min., and 7 seconds (56:06:07) 
Total Training Time (Running + X-training) for Lincoln Half Marathon Training: 2 days, 13 hours, 30 min., 40 seconds (61:30:40)

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