Half Marathon Training Plan - Week #10

[seventhe]

tl;dr this week I ran 11 miles at a 10:30/mile pace

I am badass

	Tempo Run / Intervals	Long Run	Easy Recovery Run	total	target
Week #1	3.07 mi	5.4 mi	3.2 mi	11.67 mi	11 mi
Week #2	3.5 mi	4.85 mi	3.64 mi	12 mi	12 mi
Week #3	4 mi	6.6 mi	3.3 mi	13.9 mi	13.3 mi
Week #4	3.87 mi	7.5 mi	3.3 mi	14.67 mi	14.6 mi
Week #5	4.2 mi	8.9 mi	3.4 mi	16.5 mi	16 mi
Week #6	4.5 mi				REST
Week #7	5.5 mi	6 mi	4.8 mi	16.3 mi	16 mi
Week #8	4.1 mi	9.3 mi	4.5 mi	17.9 mi	18 mi
Week #9	3.1 mi	8.8 mi	3.4 mi	15.3 mi	15 mi
Week #10	6.5 mi	11 mi	4 mi	21.5 mi	20 mi

The Story of Week #10:

• 4 mile / 39 minutes. This was meant to be an easy stretch run but I just kind of found this pace (~9:45/mile) and went with it. It felt good.


• The 6.5 mile run was a set of tempo miles. Except that I ran the tempos way too fast - more like freaking sprinting interval miles. The goal was 4x(1 mi fast, 0.5mi slow). The 4 miles I ran were 8:38/mi, 9:11/mi, 9:19/mi, and 9:31/mi. Which looks awesome. But I started out with the fastest one, tripped my way right into an asthma attack, and then was too stubborn to give up; I ended up having to walk after every mile. I am sure in the end it was some kind of good training experience but fuuuuuuuuuuuuuuck, it hurt a lot. Bad life choice.


• The 11 miler - it was actually supposed to be a 10-10.5 miler. But I really paced myself starting out - held to the 10:35-10:45/ mile pace - and I could tell I had the energy in me. When I was doing research for my training plan, I read that if a run felt really good, it was better to go farther than go faster, so I added the extra ~1 mile.

The last run really got my confidence up after such a terrible sprinting experience. I may not be as fast as jennyclarinet or Denis (my friends who are running with me), but I really felt like I could have done the entire 13.1 miles that Sunday... and I still have 4 weeks left. So I know I'll be able to do the race - barring travesty! - and at what is at least a decent pace even if it's not fast, and that feels good.

This week:

• Hills and intervals. Both lead to exercise-induced asthma attacks, very easily. So I need to be careful. But I need to do some, this week and next. Shorter "on" periods and better/longer rest periods should help me do this without dying. ~4 miles.


• 6-7 mile run experimenting with pace. Start slow (10:45), incrementally get faster by mile.


• Long run: over 2 hours, or 11-12 miles, as appropriate. Slow pace.


• Total: 23 miles is the goal

Comments

[novel_machinist]

you are a goddess among mortals.

[zen_monk]

Seeing the steady increase in miles that are accomplished felt pretty satisfying for some reason.

It's probably because there's a clear case of good progress accomplished.

[jennyclarinet.livejournal.com]

Woohoo! You had a great running week. Good job! Now don't get sick or injured.