RnR LA Half Marathon Training – Weeks 7 & 8

9 Oct

Today’s raffle winner is Jackie D!  Jackie, I’ve e-mailed you for prize selection.

Week 7

what was supposed to happen                 what actually happened
Mon – 4 miles easy, strength                   yoga, strength
Tues – 10 x 400 w/ 200 recovery,      40 minutes stationary bike
1/2 mile w/u & c/d
Weds – cross train                                        walked 40 minutes
Thurs – 5 miles easy, BodyPump           elliptical, BodyPump
Fri – rest                                                            rest
Sat – 12 miles                                                  4 miles
Sun – rest                                                          rest

When I left off last time I had aggravated my IT band injury during a long run.  I e-mailed the Team ASPCA coach and asked what he thought, and he advised cross training for a while instead of running, and assured me that I wouldn’t lose fitness by skipping a few runs.  So, that’s what I did!  I found a yoga for runners video online, I rode a stationary bike and used the elliptical at the gym, and I strength trained.  On Friday I went to a running store to see if they had any advice to further prevent recurrence, and upon looking at the shoes I was using they told me they were totally shot, which I’m sure is another reason the injury reared its ugly head.  So, I tried a few pairs on since I wasn’t in love with the current ones I was using, and settled on Asics GEL-Evolution 6, which felt lighter and seemed to fit my foot better.  I couldn’t really afford new shoes at the time, but had to do what I needed to do to get out on the road.  I was becoming one of those people who get cranky when they can’t run!

By Saturday I was feeling mostly recovered, so I set out for five miles in my new shoes.  I had a little bit of knee discomfort in the fourth mile so I cut it short, but it felt good to be back out there.

Week 8

what was supposed to happen                 what actually happened
Mon – 5 miles easy, strength                   4 miles easy, strength
Tues – 5 x 800 w/ 400 recovery,         10 x 400 w/ 200 recovery,
1/2 mile w/u & c/d                                       1/2 mile w/u & c/d
Weds – cross train                                        rest
Thurs – 4 miles easy, strength                4 miles easy
Fri – rest                                                            rest
Sat – 11 miles                                                  11 miles
Sun – rest                                                          rest

I got on the treadmill for five miles on Monday, but again cut it short to four due to a little knee discomfort.  I really didn’t want to aggravate my injury or prevent it from healing completely!

On Tuesday I was scheduled to run my first 800′s ever, but considering I missed 400′s the week before, I did that instead to avoid jumping from 200′s straight to 800′s.  I took it easier than usual on the running intervals, but ended up with a good pace overall.

On Thursday, I finally added a fourth run into my week, which I had been meaning to do for a few weeks.  I meant to take it easy, but really felt like letting my legs go once I got out there, and I probably ran way too fast during the first mile.  My average pace was 11:16, which is great for me over four miles.

I cautiously set out for 11 miles on Saturday, heading to a new trail that I’d never run, the Iron Horse Trail.  It’s a little further of a drive to get there, but I was hoping it would pay off to avoid the gravel that lines the trail I usually use for long runs.  My stride felt really tight and off for the first few miles; it felt like I wasn’t fully extending my left leg, or like I was favoring my right side, so I tried to pay attention and even things out.  I took walking breaks after four and eight miles, and stopped quickly each time to stretch my IT band and glute, which seemed to help loosen things up.  I definitely had some discomfort and didn’t feel great overall, but I finished all 11 miles and wasn’t in pain.  The trail was nice, it’s wide and flat and paved the whole way.  It’s slightly banked in a lot of places, but I can usually find a flat spot by moving to the middle.  There are always lots of runners, cyclists, and dog walkers out which is nice, and the scenery is decent.  The trail actually goes right through the middle of a golf course at one point, and there is a chain link fence that curves over the top to keep people from getting hit!

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One Response to “RnR LA Half Marathon Training – Weeks 7 & 8”

  1. Hannah (BitterSweet) October 16, 2012 at 2:43 pm #

    You are doing amazing, especially for working through that injury. Taking it a little bit slower but not stopping is both smart and inspiring. You can do it! :)

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