- 3.77 miles/9:42 pace/36:32 minutes
- 3 miles easy running + 4 strides (pick ups for 30 seconds, recover)
- First day of the official half marathon training program! I felt good after the first mile; the difficulty with my short route is that the initial path to the trail is straight up hill:
Tuesday
- 5.04 miles/10:02 pace/50:35 minutes
- The plan called for 4-5 miles of easy running. What I did was a shuffling slog. It was a strange run -- it wasn't too taxing, but I felt as if my legs were splayed all over the place, and that instead of propelling myself forward, I was just bouncing along. Frustrating, and it shows in the pace.
Wednesday
- The plan calls for cross-training or resting, and I opted to make Wednesdays one of my strength training days.
- What I did:
- 500 M row or walk/jog 2 laps, regular stretches (inchworms, lunges)
- Around the worlds with 10# plate, air squats (full range of motion)
- 5 x 5 Dead lifts at ~85% effort (100lbs max.)
- 5 x 5 Overhead press at ~85% effort (55 lbs max)
- 3 minutes of planks (2 sets of 1:30)
- Foam rolling, trigger point tennis ball, and half-pigeon.
- Then I followed it up with two hours of gardening, moving a cubic yard of soil pep into the beds. No need for more planks!
- Ten minute warmup, then repeat for six: 30 seconds hard running, 1:00 recovery, ten minute ish cool down.
- This is the first time I've ever done speedwork, even little baby step interval speedwork like this. I was spent by the last recovery. I suspect that the point of most of this is to get my body to understand how to change paces and what running quickly feels like. So far, body's response is a giant WHOA.
- Splits for 30 second pickups: 6:44; 6:53; 6:58; 6:32; 6:48; 7:45 (dead.)
- Strength training, glorious strength training. The area with the racks and benches was closed off, so we had to improvise from Coach's plan:
- - Medicine ball tosses (10 each: underhand, overhand, left, right)
- 5 x 5 back squat (40lbs only because without a rack I had to clean & jerk it!)
- - 5 x 5 dumbbell bench press (25lb max)
- - 3 x 8 low rows (http://www.wickedfitness.co/wp-content/themes/TRX/images/excercise/strength/trx-low-row.png)
- - 5 100m sprints on the rower
- Then we rolled some foam. (It really should be called this.)
- 6 miles at an easy 9:49 pace. Half roads, half easy trail, only one hill to bother about.
- Running the day after lifting heavy is a bit challenging. It takes a while for my legs to warm up. It didn't help matters that after a few weeks of running without music, I brought along my iPod shuffle only to have it die two minutes into the run because as it turns out one needs to charge these things. Who'd'a thought?
- Nothing like getting home at 7am just in time to hear the baby wake up and demand MILK STORY STORY MILK. Honestly, awesome mornings, but I could use some time to shower.
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