Sunday, August 28, 2016

Week 8 Half Marathon Training - Vacation Style

This week was a 4-run week. Normally I just do a steady pace run, a couple easy treadmill runs and my hill run. But this week ended up being a bit different.

Wednesday we left to do the Iron Mountain Jubilee 50 Mile Endurance Ride, so my runs were a bit different than normal.

Monday - 5 mi @ 12:27

Very happy with that run.

This was my normal steady pace run at my normal place, River Park in Brentwood. But this week, I got to bump it up to 5 miles. This run scared me a good bit, but I kept reminding myself that the bump from 3 to 4 miles was scary and I got through that.

I got a good break on the weather and it was about 81° and only 45% humidity during my run! I started out by eating 2 clif shot bloks during my warm-up. I ran under Moores Lane and up the small hill and past the restrooms. Then down the other side of the small hill. Fortunately, my Garmin Forerunner 630 told me to turn around at the base of the next hill. Whew! I did have to run back up the hill I'd just run down, but I was ok with that.

I managed to keep running for the entire 5 miles. I went slower on the uphills, but kept going. On the small downhill just north of Moores Lane, I had a ball running down that. A great song came on my Google radio station and I flew (for me) through that section until I finally reined it in, reminding myself I still had another 1.5 miles to go.

I hit my splits pretty well. Target was 12:36. Splits were 12:32, 12:36, 12:48 (some minor hills in here), 12:08 and 12:15. My 4th mile had the downhill in it. I tried to dial it back for the 5th mile, but apparently I didn't do as well as I'd hoped. I need to remember this is about control, not speed, but it was definitely a fun run.

The cooler weather made it much easier. I may want to bump my pace goals a smidge as it gets cooler, we'll see.

Tuesday - 5 mi @ 13:51

I had planned to do my hill workout this day since I would be on vacation on Friday, but my left glute was giving me a little trouble, so I decided to roll it and opt for an easy treadmill workout instead. I followed my run up with some really good stretching and a hot bath and that seemed to fix it up.

Wednesday - 2.5 mi @ 13:13

Me and my girl Sasha on our run

We traveled to Ivanhoe, VA, for an endurance ride. After we got parked, I headed on on the New River trail for an easy run. I took my endurance mare, Sasha, with me.

Sasha followed me very well. It took her awhile to figure out what I was doing, but I tried hard to maintain as even a pace as I could. Sasha jogged along behind, then would walk for several steps until she got almost to the end of the lead rope, then would jog some more. I did not have to tug on her or otherwise keep her going. She adjusted to me quite well.

We turned around after a mile and a quarter and headed back the way we came. Sasha came up by my shoulder now that we were headed back to camp and she was more sure of what we were doing. She still adjusted to my pace and didn't tug on me to get back to camp faster. But I did play a bit with matching steps with her and we would run (no longer jogging) together. It was great fun. I can see how it would be beneficial to run with her for my speed work.

Thursday - 12.5 mi @ 14:21

Ready to run

Thursday morning, my husband took me down to Fries, VA, and left me to run the New River Trail back to the Ivanhoe Horse Show Grounds where we were camped.

I ate a couple of fake sausage links (I'm a vegetarian) before we left. Then during my warm-up I ate a gel. Then every 48 minutes, I ate either another gel or 2-3 clif shot bloks. That seemed to work quite well.

It was cool and overcast at the start. About 64° and very humid. It warmed up over the course of the run and the sun came out, but most of the trail was in the shade and I had a great run.

I was supposed to do an 8 miler this week, but due to the opportunity to run this section of the New River trail, I waived that minor detail and I'm glad I did. I was aiming for a 13:29/mi pace, but ended up with 14:21/mi pace due to a couple of stops along the way and taking lots of pics, but since it was longer than I was planning and used to, I'm happy with the pace.

For a more complete wrap of my run with plenty of pictures, check out my blog post on the New River Trail - Fries to Ivanhoe.

Friday - Hill Friday - 2.5 miles

Beautiful view on the endurance ride; my buddy and his horse

So Hill Friday was bumped for a 50 mile endurance ride. I rode my mare Sasha all day. During the 2nd loop, I hand walked her up a 1.5 mile gravel road over 1250 feet. Then on the 3rd loop, I walked up another mile and 350 feet. So I'm going to add that 2.5 miles and 1600 feet of elevation to my weekly totals.

For a recap of the entire endurance ride, please head on over to read my endurance blog post, Iron Mountain Jubilee 2016.

Weekly Totals

Training mileage: 27.61 miles
Training time: 7 hours

Total Mileage*: 30 miles
Total Time*: 7 hours 55 minutes
Elevation Gain: 2,267 ft

* includes warm-up and cool-down

Coming Up

This week coming up is a normal 5-run week. Due to my success with my 12.5 mile long run, I'm going to keep my long run at 10 miles this week and see how that goes.

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