Monday: 6.2 miles at 8:29 pace
A much needed day off work (MLK Day), no big plans and some great weather meant an unmissable opportunity to run outside. In sunshine. And with almost clear sidewalks. Win! This run felt so great – and I even managed to surprise myself with a sub-8 mile.
Tuesday: 2.45 miles (to and from the gym)
Another chance to run outside and some strength work.
Wednesday: 5.5 miles. Tempo day! 1.5 miles at 9.13 min/mile pace with 3 tempo miles (7:24/7:19/7:13) and a 0.5 mile cooldown. I tried this workout last week and it was a struggle – I only managed 2 of my 3 tempo miles. This week I felt like a different person.
Thursday: Rest day.
Friday: 3.05 miles on the trail at 10:18 pace. Packed down snow and beautiful view on a lunchtime run. Perfect.
Saturday: 9.1 miles at 8:47 pace. I’ve been doing all of my recent long runs blind. My watch vibrates to let me know when I’ve done a mile but I don’t check my pace until I’m done. I want to practice running by feel and not doing these longer runs too fast so I need to protect myself from myself.
Sunday: 2.6 miles with Sophie. We had a small storm roll through on Saturday night and it dropped 5 inches of new snow. So I brought our pup out with me and it went – well what’s a word between terrible and frustrating? We need to work on our leash skills!
Weekly total: 28.9 miles
Base building is done! Now sh*t gets real. Half marathon training is on. It actually started with my Sunday snow run. This allows everything to fit better with my current work schedule and basically breaks down into:
Sunday: Short, easy run
Monday: Workout. Hill repeats or intervals
Tuesday: Short, easy run
Friday: Short run – easy or race pace on alternate weeks.
Saturday: Long run
With as much strength training as I can fit in. The only downside is a slight twinge in my right calf that I’m keep a close eye on, but I’m hoping my body can hold it together for the next 12 weeks.