Sunday, March 15, 2015

Hop Hop Half Training Week 5 & NROLFW Phase 2 Week 2


Monday: Easy run 3.05 miles (12:51 pace) + NROLFW phase 2 workout A

Tuesday: Virtual 10k race in 1:10:26 (11:21 pace)

Goal: 10k @ < 11:30 (HMGP)
1 - 3: 11:00, 11:20, 11:23
4 - 6: 11:32, 11:25, 11:34
6.2: 2:08 time for 0.2 - 10:35

Wednesday: Unplanned rest day - Though Tuesday's "race" was challenging, I didn't feel too wiped out physically (the next day, my legs did feel tired but not quite as sluggish as I'd thought they'd be), but mentally I needed a day where I just didn't have to do anything in my limited time after work. 

Thursday: Easy run 2.2 miles (12:49 pace) + NROLFW phase 2 workout B

Friday: Run 2.5 miles (12:33 pace) - easy with some strides

Saturday: Rest day

Sunday: Shamrock Run 5k in 31:07 - 10:01 pace! Not quite to my sub-10:00 pace goal, but so close! and a PR nonetheless.

I planned to do another 6 - 8 miles to get a better "long run" total mileage for the day, but I just couldn't get myself out the door. I couldn't do it right after the race, as we had lunch plans with friends, and by the afternoon when I had time, it was really ridiculously windy (like, lots of power outages across the city, kind of windy). I still could have gone out, it wasn't unsafe, but it made a nice excuse.

I still have next week to get in a really solid 11 - 12 miler, and then it's taper! I think I will back off a little on my goal for this race, and based on it goes get closer to 2:30 at Hippie Chick in May. I'm now leaning towards only doing the half in July (when I was thinking of a full), and do Portland as the full marathon goal, in October. It's a little iffy scheduling-wise, which I won't be able to finalize until much closer, but I think I can make it work. I really love the idea of the Portland Marathon, and beyond not feeling ready to do a full any earlier, the idea of a marathon finish line, that wasn't that finish line, was making me sad. 

Total running: 17.05 miles

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