Tuesday, January 12, 2016

NOLA Rock 'n' Roll Half Marathon Training Weeks 1 & 2

It has been quite some time since I have posted any official training logs! Last year I was just happy to be running. As I gained back speed and PR'd all short distances in the fall I knew I could give my half marathon PR (1:53:14) a serious run for it's money in 2016. 

I am running the Rock 'n' Roll NOLA Half Marathon with Team Challenge raising funds for CCFA so that will be my first true test. 

I honestly do not think I will be there yet at the end of February but I do think I can break 2 for sure and hopefully inch down towards my current PR. 

I have been having some hamstring issues (and have now formally begun PT) which apparently stems from weak glutes/hips (tell me something I didn't know) so will be working on that. My hamstring has been bothersome since a half mid October so would be really great to feel 100%! 

And the good news is they told me I don't have to stop anything I am doing. Works for me! 

I am more or less following Hal Higdon's advanced half marathon plan. Most weeks I will be subbing in a cross train day for an easy run day to keep running days at 5 total and anywhere from 25 - 30 miles.

Trying to stay consistent with strength training (it is not all in the log, I keep my mat out and will usually do core work, kettlebell swings, etc while watching TV) as I think it helps. Plus, I want more muscles :) 

Without further ado the first 2 weeks!

Week 1 

Monday - 3 miles: 10:49, 10:21, 9:58 / 15 mins strength: squats, lunges, planks, wall sit, pushups

Tuesday - Treadmill: 1 mile w/u @ 10:30 8 x 400 with 1ish min rest light jog/walking paces 7:47, 7:47, 7:47, 7:42, 7:42, 7:42, 7:35, 7:30 .6 mile cooldown    Totals: 4 miles 38:47

Wednesday - 50 mins on the spin bike + upper body weights (8 lbs)

Thursday - 2 mile warmup at 9:35 then progressed down to 8:00 min / mile (stayed at for a minute or so) ended with 1/2 mile cool down. Total 5 miles, 45:52 9:10 pace

Friday - Rest

Saturday - High 45 at MHRC with my sister teach (go take Karli's class!): 5 min warm up 2 x 6 min hills 2 min rest / 3 x 2 min at 10K + pace 1 min rest / 3 x 1 min sprints 1 min rest / cooldown = 4.75 miles 45 mins 

Sunday - 90 min run = 9.03 miles (treadmill) 

Week 2 - aka totally reworked my week based on Tuesday's morning laziness

Monday - 3.11 miles in 30:40 + strength: squats, deadlifts, plank shoulder taps, pushups 

Tuesday - Rest (a little sore but mostly it was cold and I was lazy)

Wednesday - TEMPO: 45 mins - 2 miles starting at 9:30 easing down to 9:15 then slowly dropping the pace for the next 30 mins every 5 mins or so - ended at 8:00 but it was brief. total: 5 miles 45:05

Thursday - 3.2 miles in 31:40 - 9:52 pace + strength squats, lunges with bicep curls, more bicep curls, tricep kickbacks, planks 

Friday - Hill workout - ran to a hill a little over a mile away and did 5 x hill repeats attempting to hit 5K pace then ran back home. Total 5 miles in 45:56 - 9:11 pace 

Saturday - Easy run turned long - 9.68 miles in 90 mins - 9:19 pace - splits: 9:15, 9:24, 9:33, 9:28, 9:25, 9:34, 9:05, 9:07, 9:19, 8:58 - the weather was perfection! But I ran out thinking I would run for less than 30 mins and it turned into a long run. I hadn't even had a sip of water so the thirst was real by the end!

Sunday - Cross train super easy 90 minutes on the elliptical + some strength

A pretty solid start I think! 

I definitely need to work on my confidence as far as speed goes. I did 400 repeats today and realized I did them slower than 2 weeks ago. And they felt easier so now I know why. Look back at what you did before the workout. Live and learn. Until next time!

1 comment:

  1. I think confidence with speed just takes time. You'll get there! RnR NOLA is a race I've always wanted too do...it's funny because I was actually just considering running it!