Half Marathon Training Weeks 9 & 10 – Double Digits

Both of my last two long runs were “the farthest I’ve ever run”, and it’s starting to really sink in that I’m running over 13 miles in two weeks.

half marathon training week nine
Monday – Afro-Belly Boogie (50 minutes belly dancing)
Tuesday – ran 2 miles
Wednesday – ran 4 miles
Thursday – 12 minutes elliptical, BodyPump (60 minutes weight lifting)
Friday – ran 3 miles
Saturday- rest
Sunday – ran 10 miles

Mileage total for the week – 19

I went to the gym that Monday with the intention of attending TurboKick, which is an awesome and invigorating workout.  There was a new teacher who apparently wasn’t quite ready to teach the class, so she taught her normal class, Afro-Belly Boogie.  The disappointment in the room was palpable, but most people stayed.  Belly dancing is fun, but it’s not nearly the workout that kick boxing is!  I guess this lady is taking over the TurboKick class permanently, which worries me because she kept saying things like “feeling the burn yet?” and “is everybody sweating like me?” during what I would consider a low-intensity workout.  I haven’t been back to the class yet, so we’ll see…

The rest of the week was pretty normal – hilly trail on Tuesday, road run Wednesday, BodyPump Thursday and another road run on Friday.  On Sunday I was excited to get out for my first double digit run EVER, and my first run that would take over two hours.  My left ankle and arch were quite sore during the first mile, but it seemed to work itself out.  I got a surprise at around 2.5 miles, when I was moving farther out on this particular trail than I have ever been – it turns into gravel and stays that way.  Not nice, soft gravel, but loose gravel with big rocks that could turn your ankle if you’re not careful.  Immediately I felt like the gravel was taking a toll on my legs, and running on it took much more effort than normal.  I got a few quick breaks on paved sections and wooden bridges, and it felt like running on clouds!  I took a quick walking break at mile 4 for a gel and electrolyte drink, at mile 6 for water, and mile 8 for another gel.  I was pretty wiped out by then, so I told myself it was okay to finish at whatever pace I could muster.  My last mile clocked in at 12:23, which actually isn’t that bad all things considered.  I finished the entire 1o in 2:02:02 for an average pace of 12:12 (that pleases the OCD in me).

half marathon training week ten
Monday – walked 30 minutes
Tuesday – rest
Wednesday – rest
Thursday – ran 3 miles
Friday – ran 3 miles
Saturday- rest
Sunday – ran 11 miles

Mileage total for the week – 16

My total mileage would’ve been over 20 this week, except I got sick and missed a few workouts.  I intended to do some light cross training Monday after work but got a headache around 4PM and felt exhausted, so I skipped it.  Tuesday morning I woke up still with the headache, feeling overly tired and kind of weak, so I called in sick.  Wednesday I was still recovering so I stayed home and rested again.  By Thursday, I was ready to go.  I wasn’t scheduled for a run but hopped on the treadmill to make up for some of the missed miles.  On Friday I was confidently all better, so I went on the hilly trail by Lake Chabot to get some nature time in.

Sunday morning, I was just not in the mood to go out for a long run.  It had to be done though, so I finally got my butt out the door just after noon.  I treated the first mile as a warm up and took it really easy, then ran at a steady pace miles two through four.  I took a walk break at mile four for a gel and electrolyte drink.  Miles five and six seemed to go by quickly and fairly easily; I think turning around at 5.5 gave me a little mental boost.  I took a quick walking break at mile 6.5 for more hydration.  My pace for the eighth mile was just under 12:00, which is pretty good for that far in.  At 8.5 miles I took another gel and more electrolyte drink, and was really happy for the short break.  My legs were starting to get heavy and sore, and the rest of the run I was just willing myself to keep moving and get to the finish line.

Having now finished all the long runs for this training plan, I’ve learned that the purpose of long runs are:

1.  To increase strength and cardiovascular endurance.
2.  To learn which pain you can run through, and which shouldn’t be ignored.
3.  To practice for race day, testing out equipment and fueling strategies.
4.  To figure out how to push yourself mentally – the “long run” midnset.

Number one is probably the intended purpose of scheduling long runs in a training plan, but I have definitely found two through four to be the most important, especially as this is my first time training for a longer distance.

At this point I know I can definitely finish a half marathon, it’ll just be a matter of speed (or lack thereof), how I feel at the end, and how I recover.  Now I just need to get in the remaining miles, rest, and take care of myself until the 15th.  Also, I need to read up a bit on carbo-loading properly and preparing for race day.  I know I don’t need to heavily carbo-load for “just” 13 miles, but I do want to do it right!

Wednesday, 6/20/12

breakfast – smoothie (pineapple, banana, almond milk, 1 Tbs ground flax, Plant Fusion protein powder, spinach)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – fried quinoa with tofu, edamame, carrot, mushroom, celery, zucchini, bok choy & sesame seeds
PM snack – salad (baby greens, radish, kidney beans, 1 tsp hemp oil, balsamic vinegar)
dinner – California veggie burger on rye bread with ketchup, mustard and pickles, carrot & celery sticks, 24 oz MGD 64

exercise – ran 4 miles (48 minutes), walked 10 minutes

daily points used:  28
activity points earned:  9
activity points used:  8

Thursday, 6/21/12

breakfast – smoothie (banana, mango, kiwi, orange juice, chia seeds, 2 Tbs rolled oats, 1 Tbs ground flax)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – black bean chili, side salad with balsamic vinaigrette
PM snack – salad (baby greens, radishes, kidney beans, carrots, light champagne vinaigrette)
pre-workout snack – medjool date with 1 1/2 tsp almond butter
dinner – whole wheat spaghetti with steamed broccoli, marinara & nutritional yeast

exercise – 12 minutes elliptical, BodyPump (60 minutes weight lifting)

daily points used:  28
activity points earned:  5
activity points used:  5

Friday, 6/22/12

breakfast – smoothie (pineapple, banana, almond milk, Plant Fusion protein powder, 1 Tbs ground flax, spinach)
AM snack – half a honeydew melon, coffee with vanilla coconut creamer
lunch – whole wheat spaghetti with steamed broccoli, marinara & nutritional yeast
PM snack – mini sweet bell peppers, 12 almonds
pre-run snack – chocolate sacha inchi blueberry energy bar
dinner – burrito (rice, refried beans, lettuce, pico de gallo, guacamole, hot sauce)
after dinner – 18 oz red wine, 2 slices rye bread

exercise – ran 3 miles (35 minutes), walked 10 minutes

daily points used:  28
activity points earned:  7
activity points used:  27

Saturday, 6/23/12

breakfast – oat bran with steamed broccoli, nutritional yeast and 1 tsp hemp oil
lunch/afternoon – veggie sushi roll, edamame, apple, 1 1/2 oz bbq kettle chips, 12 oz beer, 24 oz MGD 64
dinner/evening – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise), 1/2 cup baked beans, 24 oz red wine

daily points used:  28
activity points used:  3
weekly points used:  32

Sunday, 6/24/12

breakfast – sprouted grain English muffin with 2 Tbs white chocolate peanut butter and 1 Tbs strawberry jam, coffee with vanilla coconut creamer
during run – 2 orange zest Vega endurance gels, lemon lime Vega electrolyte hydrator
post-run – Vega recovery accelerator, Vega vanilla protein blended with almond milk, banana and 1 tsp maca powder
lunch – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise), 1/2 cup baked beans
dinner – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction

exercise – ran 10 miles (122 minutes), walked 10 minutes

daily points used:  28
activity points earned:  21
weekly points used:  17
non-existent points used:  11

recipe here

Monday, 6/25/12

breakfast – smoothie (strawberries, banana, almond milk, 1 Tbs ground flax, chocolate hemp protein powder, kale)
AM snack – cherries, 6 walnuts, coffee with vanilla coconut creamer
lunch – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction, peach
PM snack – salad (baby greens, celery, kidney beans, fat free raspberry vinaigrette)
dinner – grilled vegetable sandwich on focaccia (eggplant, squash, roasted red bell pepper, portabella, basil reduced-fat vegenaise)
after dinner – tea with lemon juice, 2 oranges

exercise – walked 30 minutes

daily points used:  28
non-existent points used:  1

Tuesday, 6/26/12

breakfast – oat bran with 2 Tbs almond butter, mashed banana and chopped dates, 1/2 cup orange juice
lunch – low fat split pea soup with focaccia bread
PM snack – popcorn with salt and pepper
dinner – smoothie (peach, banana, almond milk, hemp seeds)
after dinner – 2 oz high protein pretzels

daily points used:  28
non-existent points used:  9

Wednesday, 6/27/12

breakfast – smoothie (strawberries, mango, pineapple, 1/2 cup orange juice, Plant Fusion protein powder, 1 Tbs ground flax, kale)
lunch – whole wheat spaghetti with marinara, nutritional yeast, roasted broccolini and fresh basil
PM snack – cantaloupe slushy (dates, ice)
dinner – burrito (rice, refried beans, pico de gallo, lettuce, guacamole)

daily points used:  28

Thursday, 6/28/12

breakfast – smoothie (blackberries, banana, almond milk, chocolate hemp protein powder, 1 Tbs ground flax, kale)
AM snack – strawberries, 12 almonds, coffee with vanilla coconut creamer
lunch – spicy black eyed pea cakes with cauliflower puree, cocoa-coffee collards and blackberry-red wine reduction, peach
PM snack – bell pepper, carrot and celery with 2 Tbs hummus
pre-run snack – chocolate sacha inchi blueberry energy bar
dinner – salad (lettuce, Healthy Thousand Island Dressing, carrots, celery, dill pickle, sauerkraut, roasted chickpeas, 1 Tbs sunflower seeds, 1 Tbs Bac’Uns), 12 oz red wine

exercise – ran 3 miles (36 minutes), walked 10 minutes

daily points used:  28
activity points earned:  6
activity points used:  10

I <3 giant salads!

Friday, 6/29/12

breakfast – smoothie (blueberries, banana, almond milk, chocolate hemp protein powder, 1 Tbs ground flax, kale)
AM snack – strawberries, 6 walnuts, coffee with vanilla coconut creamer
lunch – salad (lettuce, Healthy Thousand Island Dressing, carrots, celery, dill pickle, sauerkraut, roasted chickpeas, 1 Tbs sunflower seeds, 1 Tbs Bac’Uns)
PM snack – cucumber and bell pepper with 1 1/2 Tbs hummus, apple
PM snack 2 – banana
dinner – fassoulia (kidney beans and veggies), falafel pita with lettuce, tomato and tahini sauce)
after dinner – 1 oz high protein pretzels, 12 oz red wine

exercise – ran 3 miles (35 minutes), walked 30 minutes

daily points used:  28
activity points earned:  8
activity points used:  30

Saturday, 6/30/12

breakfast – grits with nutritional yeast, coffee with vanilla coconut creamer
AM snacks – banana, strawberries, 2 oz pita chips
lunch – large slice pizza with roasted squash, asparagus, spinach and Daiya mozzarella
dinner – grilled zucchini stuffed with “meat” sauce, one stuffed teriyaki mushroom, 12 oz light beer, 24 oz MGD 64
after dinner – 1 1/2 cups oyster crackers, 2 oz each rum and vodka mixed with stevia sweetened soda

daily points used:  28
activity points used:  7
weekly points used:  15

Sunday, 7/1/12

breakfast – sprouted grains English muffin with 1 Tbs almond butter, coffee with vanilla coconut creamer
during run – 2 orange zest Vega endurance gels, lemon lime Vega electrolyte hydrator
post-run – apple berry Vega recovery accelerator, banana, vanilla Vega performance protein mixed with almond milk
lunch – fassoulia (kidney beans and veggies) with pita bread, more coffee
dinner – zucchini noodles with “meat” sauce, nutritional yeast and red pepper flakes, peach
after dinner – 1 oz pita chips, 12 oz red wine

exercise – ran 11 miles (136 minutes), walked 10 minutes

daily points used:  28
activity points earned:  23
weekly points used:  22

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