I made it through my first full week of half marathon training and I am so so so happy with the way it turned out!
Monday, 12/5/11 – Power Yoga (Vinyasa) for 1 hour
Went to my first flow yoga class. My legs were feeling really tired after the Hot Chocolate 15k and I needed a good stretch. This class gave me that plus a good sweat. I loved the challenge and can’t wait to go again. I also learned some great new stretches for my legs and hips.
Tuesday, 12/6/11 – 2.52 miles in 30:06 (11:56 avg. pace) + 1 hr Pilates class
One thing I love about my training schedule is that my weekly runs focus on time instead of distance. Over the last two weeks, I had some bad runs and races where I walked a little bit. I understand that this is a process and that will happen from time to time, but it was a definite confidence boost to hop on that treadmill and run for 30 minutes without stopping. I was tired, but I definitely could’ve kept going which is exactly how you’re supposed to feel after an easy run. I set the speed to 4.8mph which equals out to 12:30/mile, but my nike+ app says I ran 30 seconds faster than that. I felt pretty good and didn’t feel like my breathing was labored, but I’m going to wear my heart rate monitor next time to be sure that I’m keeping it easy.
After my run, I went to a Pilates Fundamentals class at my gym. I’ve been once before and loved it. The class was just what I needed. We did strength moves for our hips, legs, shoulders/arms and core. I felt challenged and sore but not to the point where my runs will suffer. I think Pilates and yoga will be the perfect cross-training for my training schedule (plus a Zumba class when I can fit it in). After the run and the class, my body felt amazing. If that’s not incentive to keep going, I don’t know what is.
Wednesday, 12/7/11 – 3.77 miles in 45:04 (11:56 avg. pace)
Thanks to the rain this was another easy day. I headed to the gym and decided to try out the Cardio Cinema for the first time. Best decision of the day! They were playing Crazy, Stupid, Love which I’ve never seen so it was the perfect distraction from the dreadmill. I did 30 minutes easy followed by 6 thirty-second strides (2 at 6.0mph and 4 at 6.5mph) with 90 seconds rest in between (at 4.5mph). The strides were comfortably hard and I probably could’ve gone faster but I wanted to test things out, focus on keeping good form at a higher speed and finish feeling like I could’ve done more. Mission accomplished.
Thursday, 12/8/11 – 2.5 miles in 30:00 (12:00 avg. pace)
First outdoor run of the week. I wanted to do the track workout I missed on Wednesday (due to rain and a finals review), but it was better for my schedule to do a 30 minute easy run. My goal was to run for 30 minutes straight and to keep my pace as close to 12:00/mile as possible. Miles one and two were 12:12 and 12:11 respectively and when I saw that I was behind, I pushed it to 11:20/mile for the last half mile. I’m really happy with that time because not only was I able to stay close to what I can do on a flat treadmill, but I was also able to push it at the end when I was getting tired. I definitely felt this run more in my legs with the little rolling hills which was good. I needed to wake them up a little after an easy first half of the week.
Friday, 12/9/11 – Rest
Finals started on Friday and I thought about taking a yoga class before or after my first one, but I figured a day of complete rest would be fine too. My body is loving this recovery/base building week in my training schedule. It was exactly what I needed after a few heavy weeks training for the 10k and 15k.
Saturday, 12/10/11 – 5 miles in 1:02:08 (12:25 avg. pace)
This was possibly my best long run to date. It was my second group run with =PR= Distance Training Program, but since last week was a recovery run for most people (after running various races last weekend) it was really the first official long run. I brought headphones with me so that I wouldn’t get caught up running with other people and fail to keep an easy pace like I did last week. As much as I love having running partners, I’ve noticed that sometimes it’s enough to know that I’m a part of the group.
My goal was to stay as close to 12:30/mile as I could the entire time…
Mission accomplished! I started dragging a little bit during mile 4 from a combination of little hills and hunger, but I pushed through it and even sped up at the end. It’s amazing what scaling back can do for your running. I ran consistently this week, but I lowered my mileage/speed and my legs really appreciated it. I’m crossing my fingers that I feel this great throughout this entire training cycle!
Sunday, 12/11/11 – 3.55 miles in 43:35 (12:16 avg. pace)
Today was my first run ever with a run club. I joined Jessica from Pace of Me at her new Lululemon/Reston Pilates run club. I can’t say enough good things about it. We started with a short beginner’s Pilates class taught by Jessica’s sister, Jodi (and assisted by Jess!), before heading out to the W&OD trail for a 40 minute out and back run. We split into groups of runners, run/walkers and walkers. I decided to go with the run/walkers since I didn’t think I’d be able to keep up with the runners. I ran the first 2 miles with a girl about my age and then ran/walked the last 1.5 with the sweetest lady who just started running and was having trouble running nonstop. I did a 3:1 run/walk interval with her and it reminded me so much of myself last year. When I told her we had hit 3 miles she got so excited and said “My husband will be so surprised!” Running with her couldn’t have come at a better time. I needed a reminder of how far I’ve come and a moment to be proud of that, before I really begin pushing myself in this training cycle. No matter what happens, I have finally become a runner and that’s all I wanted in the first place. I seriously cannot wait to go back next week!
miles this week :: 17.34
miles this month :: 34.25
miles this year :: 302.55