Welcome to week 2 of my first cycle of half marathon training (4 cycles total). If this is your first time reading one of my training post, this time around I’m prepping to PR on my half in Dallas, TX in December 2015 and sharing my experiences along the way. You can read the previous week below:
Week 2 September 14-20, 2015
I didn’t get up to run with Team5amNE but I was able to get in a run after boot camp. Mike never disappoints and put us through an awesome lower body workout. At first I thought I was going to be too tired to hit the pavement afterwards but to my surprise, I still had some umph in me.
After class, I headed down to the Riverfront to meet some of my BGR! Columbia Sole sistahs and completed repeats for today’s training. Today I got it right. I warmed up for a mile followed by 10 repeats of 8:15 pace for a minute followed by a minute at 8:45 pace. I ended my run with a nice and easy cool down.
I headed to the Sandhills to get in an early morning run with my dedicated 4:30 am crew (Rachel and Christina). I was able to get in four good miles before meeting the rest of my BGR! Columbia family at 5:10. Tuesday’s are my easy days and typically longer (more than five mile), so getting out earlier helps me get some extra miles in before meeting the rest of the group. This was a nice and easy run at a moderate pace. Which this go around, I’m still trying to figure that pace out.
I played hooky from boot camp this evening. I got off work around 3:00 pm and didn’t want to wait around until boot camp started at 5. I knew once I got home, I was not coming back out…and I didn’t. Oh well, I’m sure I’m good for a missed strength training session here or there :-).
I switched my training schedule around and got my rest on today!!! My body surely thanked me.
On the books for today was an easy seven miles at my conversation pace. Last year my running coach had me at an 8:45 conversation pace. I think I have improved some over the last few months and especially after my injury, so I’m still trying to figure out my conversation pace (I may have shaved a few seconds off 🙂 ).
I think I’m starting to dislike heading out at 4:30 am for a run. Yes, it does allow me to get in more miles but man, I’m usually beat by the end of the day. I was able to get in seven miles this morning at a pretty comfortable pace. After work, I headed to boot camp for some strength training. Did I mention that because I get up so early to run, I’m usually spent by the end of the day. Well today, I gave boot camp all I had but it wasn’t my best that’s for sure.
My training called for a one mile warmup followed by eight 400 meter intervals at my 5K pace (which used to be 7:45), again I’m still working on trying to figure out my different paces for my next training cycle. As you can see by my splits, I was way under a 7:45 pace for the most part. I finished this workout with an one mile cool down. I felt really great during this workout and am really looking forward to see how my pace will improve over the next couple of months.
I ran in the Dam Run 10K. This race has taken place for the last 29 years. This was my first time running the Dam 10K (I really like saying that LOL). I really love when I have runners that I know running in the same race. A few of my BGR! Columbia sole sistahs were in the house. One member, Kelli, was running her very first 10K and did awesome!!!
I really enjoyed the scenery during the run. My goal going into this race was just to run as hard as I could. My training plan called for eight miles (one mile warm-up and six miles at my half marathon pace (I have never had this pace figured out but I try to keep it between 8:20-8:30)). They claimed that this race was a “fast race” and runners were sure to PR. I guess it was pretty fast.
It was an okay route to say the least. The only thing I didn’t like was the hills strategically placed throughout the course. Don’t get me wrong, hills build character but it was just something about the rolling hills in these neighborhoods we ran. The first neighborhood almost broke me down, but I refused to let it beat me 😉 . I also didn’t like running into the finish, it felt like the last mile running into Saluda Shoals park had rolling hill after rolling hill. I really wasn’t expecting that. I also wasn’t expecting the young man in the picture below to come flying passed me without a shoe.
All in all, I ran a great race. I even placed 3rd in my age group with a time of 51:03. Guess they were right, I ran away with a PR.
Today was scheduled to be a rest day, but as you are aware, I took my rest day earlier in the week. This caused me to move a few things around in my training plan. Since I didn’t get my bike ride in on the designated training day, what better day to get it in than on a Sunday. Diallo even joined in on the fun.
I know this is only week two in training but I swear I feel stronger than ever. Don’t get me wrong, I still have my days where I don’t want to get up for a run or I don’t want to do strength training, but somehow I find the way to push through and get it done. I really excited about my half training this go around because I feel like I’m better equipped with some of the knowledge that was passed down to me from my former running coach. Again, don’t get me wrong, I still have my work to do (i.e. figuring out my pace) but I figure things will all fall into place as they should.
With the change of the weather fast approaching, I just wanted to share with you something that may come in handy. I have used the following guide several times to help me dress for colder temperatures.