RnR LA Half Marathon Training – Weeks 3 & 4

21 Sep

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

There are still plenty of rad prizes available in the Team ASPCA raffle!  I’m a little less than half of the way to my fundraising goal of $2300, so please donate if you can!

Now I’ll catch up on weeks 3 and 4 of half marathon training.  These weeks were…okay…

Week 3

what was supposed to happen                 what actually happened
Mon – 4 miles easy, strength                   rest
Tues – 8 x 400 w/ 200 recovery,         4 miles easy, strength
1/2 mile w/u & c/d
Weds – cross train                                        walked 50 minutes
Thurs – elliptical, BodyPump                  elliptical, BodyPump
Fri – rest                                                            rest
Sat – 8 miles                                                     8 miles
Sun – rest                                                          rest

I missed my workout Monday evening because of our fantasy football draft.  You have to have priorities, you know :)  I knew if I ran intervals Tuesday as scheduled I wouldn’t be up for strength training, and strength training is really important to my plan to prevent any further trouble with my IT band, so I made up the four miles from Monday on the treadmill and did my strength routine.

For the 8-miler on Saturday, my goal was to run the entire thing without taking any walk breaks, and I did!  I even took a gel and drank my electrolyte drink while jogging.  I was feeling a little sore from BodyPump on Thursday, so to keep my focus I kind of ran fartleks.  I would choose a landmark and “run strong” until I reached it, then recover by jogging more slowly until I could pick up the pace again.  I wasn’t necessarily trying to go faster, but by focusing on my form and really using my legs, I naturally go a bit faster.  My average page over 8 miles was 12:05 minutes/mile, which is really great for me!

Week 4

what was supposed to happen                 what actually happened
Mon – 3.5 miles easy, strength                 3.5 miles easy, strength
Tues – 10 x 200 w/ 200 recovery,        10 x 200 w/ 200 recovery,
1/2 mile w/u & c/d                                            1/2 mile w/u & c/d
Weds – cross train                                        walked 30 minutes
Thurs – elliptical, BodyPump                  elliptical, BodyPump
Fri – rest                                                            rest
Sat – 9 miles                                                     4 miles
Sun – rest                                                          rest

Monday’s treadmill run was progressive – 1 mile @ 4.8, 1 @ 4.9, 1 @ 5.0, and 1@ 5.1.  I know that’s not very fast, but treadmill running still seems harder to me than outside.

Tuesday’s intervals were actually supposed to be on a hill.  I ran a hill alright, Leona Canyon Trail – up a giant hill on the way out, and downhill the whole way back.  I actually hiked a few of the recovery portions on the way up, and had to watch my footing really carefully on the way back.  It was a beautiful, peaceful trail, but much better suited for a hike than running intervals!

That weekend we went to Reno, and I planned on running 9 miles along the river, which I’ve done before.  The path along the river there is really quite lovely.  Thing is, I had a little too much wine the night before, and stayed up too late, and slept really poorly, and felt pretty wretched that morning.  I set out for the run regardless, telling myself that I could go 8 miles or even less if I wasn’t up for it.  I had a wedding to attend that afternoon, and I wanted to be decent company instead of a tired mess.  Upon my first few steps it was pretty apparent that I was feeling terrible, and I didn’t want to push it or get sick, so I only ended up going four miles.  I was glad that I listened to my body and didn’t push it too hard, but mad at myself for not preparing properly to do a long run.  Since I’m training for this half marathon with Team ASPCA I feel more responsibility to train properly, so I felt like I was letting myself AND the animals down.

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