Sunday, March 1, 2015

Hop Hop Half Training Week 3 & NROLFW Phase 2 Week 1a

Workouts

Monday: Easy run 3.0 miles (13:04 pace)

Tuesday: Speedwork run 4.0 miles (11:35 avg pace)

Goal: 0.75 warm-up, 2 x 1 mile at 5k goal pace (<10:00) with 0.5 recovery, 0.75 cool-down
Actual
0.75 warm-up: 13:03
2 x 1 mile: 9:31 (!!!), 9:44
0.5 recovery: 14:55
0.75 cool-down: 13:07

New adult mile record! Was 9:5x - I think 9:51? 

Wednesday: Very easy run 2.0 miles (13:52 pace)

Thursday: Run 4.15 miles (11:57 pace)

This was kind of a hybrid workout. I wanted to get in some tempo miles at half marathon goal pace. I also wanted to do the HIIT workout that's part of the NROLFW workout B for this phase. (Though this wiped me out enough to not do the lifting part of workout B that night, and I didn't get around to it later in the week either.)

Goal part 1: Warm-up 3 min, 4 x 1 min hard (<9:00)/2 min easy, cool-down/transition 3 min
Goal part 2: 2 miles at HMGP = <11:30, 0.5 cool-down
Actual part 1: 1.5 miles (12:10 pace)
Warm-up 3 min: 13:12
4 x 1 min hard: 8:38, 8:02, 8:25, 8:22
4 x 2 min easy: 14:40, 14:26, 13:34, 14:00
Cool-down/transition 3 minutes (plus 14 sec to round mileage): 14:16
Actual part 2: 2.65 miles (11:49 pace)
2 tempo: 11:22, 11:24
Cool-down: 13:10

Friday: Rest day! 

Saturday: Long run 11.05 miles (12:40 pace)

1 - 4: 12:37, 12:38, 12:51, 12:44
5 - 8: 12:59, 12:40, 12:34, 12:39
9 - 11.05: 12:46, 12:20, 12:33, 0:41 time for 0.05

Damn! My half PR is a 12:57 pace, so doing a long run, at an easy-ish long-run-pace under that? I'm very proud of myself! Enjoying the beautiful sunny day and distracting myself with podcasts (a new thing on long runs - mostly Freakonomics and Wait Wait Don't Tell Me) certainly didn't hurt, but this never felt truly hard. 

Sunday: Easy run 3.1 miles (13:32 pace) + 1:15 plank + 0:50 wall sit

Total running: 27.3 miles

Based on my current 5k time, according to the McMillan calculator I should be able to run a mile in 9:10, and a quarter mile at just over a 7:30 pace! I'm currently running those distances at NOT those paces! But inching ever so much closer.

Though I've been pretty steady at just under 60 hours per week at work for the last month or so, it's felt harder to squeeze in more things around it. The cumulative effect of that workload over time adds up to it feeling more stressful, I guess. So I've been dropping more and more of the crosstraining stuff. Hitting my mileage is my highest priority, followed closely by the NROLFW strength training. Swimming, biking, and yoga would be nice to do, but there's a point where it's more stressful to make it happen than the workout would relieve. 

1 comment:

  1. I find the McMillan calculator times for the shorter pace efforts to be faster than what I am running and closer at the longer distances. Your training is going really well!

    ReplyDelete

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