Sunday, August 7, 2016

Training Continues - Week 5

I'm well into my training program after 5 weeks. My workouts are still challenging as I extend the distance each week.

A bonus of my consistent running. This week I was able to slide into a pair of jeans I haven't been able to wear since before my marathon and might have been quite a bit before that. I haven't really lost much weight (only a couple pounds), but I'm definitely toning up. I have been monitoring my food intake to a certain degree. Running gives me less time to sit around and eat and a good reason to make better food choices to make my running less of a chore.

Monday - 4 miles @ 12:44

After my run. Sweaty, tired and proud of myself.

Dare I say it? Yes, I went to River Park again. But this time, I bumped my distance up. I do an out and back, so I extended my run to the tunnel under Moore's lane before turning around.

This added a bit of incline to my 2nd and 3rd miles that I previously did not have on my 3 mile runs. Not a lot mind you, but enough to make me work harder, get my heart rate higher and my breathing less controlled.

My goal pace was 12:36 as it always is on these Monday runs. I actually hit my first 3 splits at 12:38, 12:35 and 12:39. I was super happy about the 3rd mile split because it had a hill right at the beginning that I had so much trouble with I wasn't able to enjoy the gentle down incline because I had to get my breathing and HR back under control.

I wasn't able to fully recover and the 4th mile was slow at 13:02. Probably means I went too fast up the incline and I might have been better off to slow down even more on the incline to control my heart rate. On the other hand, I also did extend my run by a mile and that in itself is a challenge.

I did manage to run the entire time without having to break to a walk. I had my doubts near the end of the 4th mile, but I was able to eek it out.

It was another hot and humid day and since I was running a bit longer, I took a 16 oz water bottle with me. It's annoying to carry something, but having the water was worth it. Time to look for a handheld water bottle solution better than a plastic bottle.

Tuesday - Easy Miles - 4 @ 14:51
Thursday - Easy Miles - 4 @ 13:49

Tuesday and Thursday were easy miles. Since I was at home and not out and about, I hopped on the treadmill and used my iFit workouts to glide through these. They're still work and honestly, easy miles are not always "easy" for me, but it was nice to be able to catch up on a Hulu show or two and have an AC blowing on my legs during the runs.

Hill Friday - 4 miles @ 14:21

Hill Friday!! Same hill. What I do for the 3.3 miles is run up one hill, run down the other side, turn around and run up hill, but instead of running back down the other side right away, I turn around and run half way down the hill before turning around and finishing the run.

This time I did the back side of the hill fully twice instead of only 1.5 times and that got me to 4 miles.

Not only did I extend the distance, I made the entire thing a little harder. I did 15 second jogs and 45 second walk intervals up the hills and jogged all the down hills. That gave me 27 uphill jog intervals. The last 4-5 intervals were a bit tough and I was slower on the downhills as I let the downhills be more recovery than increasing my average pace. Overall happy with this effort. I believe I'm getting stronger and training this hill on a regular basis is excellent training for my fall half.

Weekly Totals

Training mileage: 16 miles
Training time: 3 hours 44 minutes

Total Mileage*: 17.75 miles
Total Time*: 4 hours 23 minutes
Elevation Gain: 811 ft

* includes warm-up and cool-down

Coming up

My longest week of my mini cycles. 5 runs on the schedule.

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