RnR LA Half Marathon Training – Weeks 5 & 6

5 Oct

Tonight’s raffle winner is Mathilde P!  Mathilde, I’ve e-mailed you for prize selection.

Weeks 5 and 6 of half marathon training started really good, and ended REALLY badly.

Week 5

what was supposed to happen                 what actually happened
Mon – 5 miles easy, strength                   5 miles easy
Tues – 12 x 200 w/ 200 recovery,       12 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 – 4 miles easy, BodyPump            elliptical, BodyPump
Fri – rest                                                            rest
Sat – 10 miles                                                  10 miles
Sun – rest                                                          rest

I did Monday’s run on the treadmill and took it really easy.  For intervals on Tuesday I was feeling really good until there were three left to go and I had some thigh discomfort, so I eased up a bit for the end.  I still had an average pace of 11:09, which is great.

I had planned to add in a fourth weekly run on Thursdays this week, but I was stuck on going to BodyPump at 6:30 and couldn’t figure out how to get a run in in between work and class, so I did the elliptical instead.

We were in Lake Tahoe over the weekend, and I was looking forward to some great scenery on my long run.  I tried to do some research on a good place to run but didn’t come up with much, so I settled on Pioneer Trail, which is a somewhat major two-lane road that I knew had bike lanes the whole way.  Safety was my main concern, so I wore my brightest orange shirt and carried pepper spray.

The road was hilly the ENTIRE way.  My plan was to try to run the whole thing without any walk breaks, but it became quickly apparent that I ought to take breaks in order to preserve enough energy to finish.  By mile 7 I was sick of running uphill and my legs were getting fatigued, so I used a couple of the bigger hills as an excuse to walk again.  The elevation was more uphill overall on the way out, so at least on the way back there was more down than up!  My time was 2:11:07 – not great, but all things considered, not terrible.

Week 6

what was supposed to happen                 what actually happened
Mon – 4 miles easy, strength                   rest
Tues – 12 x 200 w/ 200 recovery,       12 x 200 w/ 200 recovery,
1/2 mile w/u & c/d                                       1/2 mile w/u & c/d, strength
Weds – cross train                                        walked 30 minutes
Thurs – 5 miles easy, BodyPump            rest
Fri – rest                                                            ran 3 miles
Sat – 11 miles                                                  11 miles
Sun – rest                                                          rest

On Monday we drove back from Tahoe, and there was no way I was going to exercise when we got back.  To make up for it, I decided to give Tuesday’s workout my all and add my strength routine, since I feel like strength is really important considering my IT band issues.  A few intervals in, I started to feel a little pain around my tailbone.  I think maybe I was trying to hold my form a little too tightly, and my glutes/hips were tugging on my lower back muscles.  It felt like discomfort, rather than an injury, so I decided to keep going and ease up on my effort a bit.  It loosened up a bit, and other than that I felt great on that run.

I had nothing in me on Thursday.  I was a little PMS-ey, and Dave and I decided to go to Chili’s for happy hour and dinner.  (I haven’t been to Chili’s in…oh, about five years?)  On Friday I was feeling guilty about ditching my workout, so I ran three easy miles on the treadmill, which turned out to be an awful idea in hindsight.

Saturday morning, I set out for my long run at the Marina, like any other Saturday morning.  I took it really easy in the first half to ensure that I’d have energy to get all the way through.  I felt really good at the turnaround (5.5 miles), so I decided to try something like intervals; not necessarily running faster, but focusing on form and really using my leg muscles for a half mile then recovering for a half mile.  After two miles of this, I felt a telltale sharp pain on the outside of my left knee – my IT band acting up.  I had over three miles left to go, and I knew I was in trouble.  After my walking break at mile 8, I completely stopped to stretch my IT band and glute, then jogged really easily the rest of the way, taking another stretch break before the last mile.  I finished the 11 miles, but knew I had aggravated my injury, which was incredibly frustrating.  I think it was a combination of running the night before (horrible idea), running on gravel, and running longer than I had in a long while that did it.

Until next time…

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