Sunday, October 12, 2014

Seattle Half Training Week 1

Plan:


Workouts

Monday amK-Fit weeks 1/2 workout #3
Monday pm: Aerobic effort 5k trial (13:59 pace)

Over 30 seconds faster per mile than last month! I'm trying to do an aerobic effort 5k test and a 1 mile speed test every month to track my improvement with my current approach of rebuilding (building? not sure I ever truly had one) a strong aerobic base/cardio strength.

Tuesday pm: Ballet class (75 minutes)

Wednesday am: Bike trainer 25 minutes (est 6.25 miles)
Wednesday pm: Run 2 miles, including 1 mile speed test (11:59 pace)

0.5 warm-up - 14:41
1 mile test - 10:02 - 7 seconds off last time!
0.5 cool-down - 13:08

Thursday pm: Tempo run 6.0 miles (12:45 overall pace, 12:06 tempo pace)
1 mile warm-up - 13:10
4 miles tempo - 11:59, 11:56, 12:24, 12:04
1 mile cool-down - 14:57

Put off the scheduled-for-Wednesday tempo run for a day, primarily because I was dreading it. Not only fast compared to my slow aerobic effort paces lately, but actually farther than my "long" runs have been in a while. But, it actually wasn't bad! Challenging, for sure, but still fun.

Friday pm: Easy run 2.0 miles (13:57 pace)

Saturday: Ballet practice (25 minutes)

Sunday: Long run 9.0 miles (13:46 pace)

Total biking: 6.25 miles
Total running: 22.1 miles

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