Half Marathon Training - Week 2 Review
Monday, October 11, 2010
This last week was fantastic for reaching my goals. I did add in a little yoga, weight trained at the gym and got my scheduled long run in at a decent pace!
Here was my original goals for week 2 and where I ended up is in ( ):
Week 2 (Oct 4- Oct 10) goals:
RUN 9-10 miles total
(Did 11.5 running and another 5.7 on the elliptical)
Mon - Track workout. Sprints and stadium stairs
(Walked 30 minutes. Did a mile of sprinting straight aways and walking corners)
Tue - Yoga
(90 minute yoga class and stretched it out! Came home and did a mile w/Rex)
Wed - Sculptworks 6am - Evening 2 mile walk with Rex
(Gym with Jeff. Lifted upper and lower body and did 30 minutes intense on Elliptical.)
Thur - Yoga 6am - Loop from home -3 miles and a gruesome hill
(Went to a BarWorks class and did 2 miles from home)
Fri - Off
Sat - Hike 5 miles or swap for my workout on Sunday
(Frisbee Golf at the park. Gym with Jeff. Lifted upper and lower body and did 30 minutes intense on Elliptical)
Sun - Yoga and run a 4 mile loop (probably from Heritage Park)
(Did a 4.5 mile run and came home and did another mile with Rex)
Evaluation of my 2nd week: Training is going well and I was proud of my performance on my long run. I started at a park and ran uphill the first couple of miles and downhill the last few miles. I ran over 90% of it and just took 2 short 30 second breaks and one at a signal. I am still able to run my mileage with very little stopping at this point. I actually was supposed to do 4 miles and actually planned a 4.5 mile loop so that I could actually run the entire 4 miles. I think this will continue to be my plan - adding in a walking cushion so I actually run the mileage needed. At the end of the run the temperature was creeping up - and I was happy I started at 8:30! The 4.5 miles took about 50 minutes to complete - which is perfect timing for me. I walk the loop in 65-70 minutes, so this is significantly faster. My goal of a 2:30 finish time for the half would be about a 12 minute mile pace. Sunday's run was performed at about a 11:30 pace.
I mixed up my running with cross training on the elliptical this week and I think that helped alleviate the pain in my feet, knees and shins (removing the harsh impact). In addition, I lifted weights 3x this week and felt that helped a ton. I don't normally lift weights with my legs since I feel the running works them out enough - but have added 3 machines in and am enjoying it. I need to make sure I don't do any weights on my legs the day before my long run. It was ok this weekend - but as it may effect my performance as I approach the 5 mile mark this week.
On my long run, I had a tinge of pain in my left shin, but it immediately subsided as soon as I adjusted my stride and stopped lazily shuffling along. I catch myself starting to shuffle as I get tired - and have to acknowledge that and focus on lifting my feet UP and placing them DOWN! Voila! Pain was gone.
Week 3 goals:
RUN 10-11 miles total
Mon - Track workout. Walk, jog, sprints and stadium stairs
Tue - Yoga / run 2 miles
Wed - Sculptworks or other YogaWorks class - Evening 2 mile walk with Rex or GYM!
Thur - Yoga - Loop from home -3 miles and a gruesome hill
Fri - Gym workout of weights and elliptical
Sat - Hiking at Big Bear or day off (going up to the mountains for the the weekend)
Sun - Run 5 miles up at Big Bear - I may do this on Thursday night if possible so I make sure I get the run in.