Training Week: September 2 to September 8

It’s been a while since I have had a focused training goal. For the past year and a half I was fluctuating between distances and ran races from 100m to 5Ks to 10Ks, and even a 10000m race on the track, which was a totally different strategy. At times I would get healthy enough to think maybe – maybe – I had it in me to do another half marathon. All this led to uneven training and non-race/distance specific key runs. For example, my coach with one track group said that my intervals would be totally different depending on whether I’m racing the 100m or a 10K. Basically, I was all over the place. Now that I’m healthy (not gonna lie, it scares me to even say that, it’s been so long), I am squarely focused on training for a half marathon. So here’s the work I did this week.

After no distance running for 4 weeks, I have run 109 miles in the last 4 weeks. The month that Trainer told me to take off plus the strength training and prehab work we have done have paid off ā€“ my body feels great even with the increased mileage. Having said that, we are now back in a heavier lifting cycle because with increased mileage, I need to keep up the muscle that Iā€™m burning off. The lower body exercises are similar to the ones we did last week (see prior post), but slightly different/increased difficulty. This week we added weight and bands, and moved laterally, hitting both sides of the leg. After that I had to do the agility ladder ā€“ all this was after I had already run 6.5 miles. Yikes. Yes, those are jump(ish) push-ups in a starfish position wearing bands around my calf. What the…Sheesh.

Went back to doing longer intervals. My favorite track distance is 200m. Long enough to give myself some time to get going, but not so long at a “fast” pace that I’m dying. Well, those days are gone. While I was training for 5Ks and staying lower mileage due to my foot, Trainer and I did a lot of short stuff, but now it’s back to these longer intervals; just trying to increase fatigue resistance. So this week’s track workout was an 800m warm-up and then 3x1000m with 400m rest. My times were 7:43-7:48-7:43. Is there anything lonelier than 1000m repeats?

Working my way back into PR-ish shape. Patience.

Total Mileage: 28 miles
Long Run: 11

 

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