Sunday, March 8, 2015

Hop Hop Half Training Week 4 & NROLFW Phase 2 Week 1b


Monday: Easy run 3.0 miles (12:58 pace)

Tuesday: Speedwork run 4.1 miles (11:24 pace) + NROLFW phase 2 workout B

Goal: 0.5 warm-up, 4 x 0.5 @ 9:00 with 0.25 recovery, 0.5 cool-down 
0.5 warm-up: 12:42
4 x 0.5 intervals: 8:49, 8:59, 9:02, 9:26
4 x 0.25 recovery: 13:09, 14:53, 15:53, 14:48
0.6 cool-down: 12:37

Wednesday: Easy run 3.0 miles (13:22 pace)

Thursday: Tempo run 4.0 miles (11:16 pace)

Goal: 4 miles @ HMGP = < 11:26
Actual: 11:19, 11:09, 11:23, 11:13

Friday: Planned rest day

Saturday: Unplanned rest day

Sunday: Run 7.25 miles (13:01 pace)

Goal: 1 warm-up, virtual 10k race @ <11:30 pace, 1 cool-down

Uh, yeah. That was a ridiculous struggle. I've been tired and stressed, possibly fighting off a cold, it was ridiculously nice out - so almost too hot, undercaffeinated. It was all I could do to keep myself moving forward at any pace, much less the pace I was aiming for. This was going to be for Kristina's virtual 10k Race for Paws, but this was just not what I wanted to do for that. 

Total running: 21.35 miles


  1. You did great on your speed work! Speed work always tires my leg for a few days. I ran my virtual 5K last night ;) You still have time to run and nail your goal pace. Good week of training for your half !

    1. Thanks!

      That's a good point - the intervals and tempo I did earlier in the week were quite a bit, and fairly intense for me, in a short time prior to attempting a 10k race effort-ish run! I have an actual race (5k) this week (tomorrow), and am being much more conscious of what I was doing intensity wise, to leave something in the tank for the race itself, even though it's not a goal race per se.


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