Saturday, September 17, 2016

Half Marathon Training - Week 11

Well, this was my first fail kinda week of this training cycle. I've been very consistent with my workouts, hitting most of them, adjusting as needed. But I made a mistake on my first run that resulted in some missed runs.

Monday - 6 miles @ 12:00

That 12:00 average pace is the problem. I was very busy getting back from vacation and I didn't have time to go to a park to do my steady pace run. I've tried hard to keep the treadmill runs this cycle to my easy runs and do my substance runs (hill, steady pace, long runs) outside, but I couldn't justify the extra 90 minutes to drive somewhere. I should have.

Or rather, I should have kept to my normal pace. My steady pace runs are supposed to be at 12:36/mi. But I programmed the treadmill to 12:00 with a 1% incline.

My legs were very heavy for the first 2-3 miles, but I lowered my head and stuck with it, my legs lightening up half-way through. My average heart rate was very good.

After the run, I had some mild shin pain in my right leg, but that resolved after a couple hours and I figured everything was fine.

Tuesday - 5 miles @ 13:54

Back to easy miles for this run. I did my normal run/walk on the treadmill. Again no time to go out to run. Absolutely no problems on this run. Just my nagging thought that I should bump my paces a little after the half because it felt way too easy.

Wednesday - 10 miles @ 13:29

Apparently my camera caught me in a deep breath after my run.

For my long run, I took the time to drive out to Stones River Greenway in Murfreesboro. I really enjoy that trail system. This time, I parked at the General Bragg trail head and ran through parts of Stones River National Battlefield.

They have a very good water bottle filler at their restrooms. That part of my run was partially on trail. Fun when it's dry, but would be slippery when wet and not suitable for my street shoes, but it was dry so no worries.

After running through the battlefield, I returned to my truck and passed it by, running down to Old Fort Park to get the rest of my miles in.

I managed to hit my long run average pace spot on! I was thrilled. Only a couple of miles at about 13:50 and a couple at 13:06, but the rest very very close to target pace.

Mind-wise, this was NOT a very fun run, honestly. After I got done with the battlefield, the other 5 miles were a bit of a slog through, but hitting my paces certainly made me happier.

Thursday & Friday - Rest Days

I was not scheduled for rest days for the rest of the week. However, Thursday morning, I noticed a large black/purple bruise on the outside of my right leg, just above my knee. Other than poking at it, there was no pain, but there was a small knot in the middle of the bruise. I had felt no pain on any of my runs this week. I can be a bit clumsy didn't remember banging anything hard enough to get a large bruise.

To be on the safe side, I ditched my Thursday easy run and my Friday hill run. Bruising means bleeding somewhere and I don't want to push through something and end up derailing my overall goals.

My best guess is I did something Monday that caused a bit of bleeding. I ran too fast, for too long, without building up to that speed. And since it was on the treadmill, I didn't get the benefit of different stride lengths and slightly faster and slower speeds. I thought I'd be ok, but I'll have to be more careful. Maybe the bruise had nothing to do with that workout and maybe it did. But I'm going to take it as a lesson.

Weekly Totals

Training mileage: 21.00 miles
Training time: 4 hours 36 minutes

Total Mileage*: 22.40 miles
Total Time*: 5 hours 5 minutes
Elevation Gain: 93 ft

* includes warm-up and cool-down

Coming Up

I'm off on vacation again the later part of this week. I was scheduled for 2 easy runs, a steady pace run and a long run, but I'm just going to do 2-4 easy runs at 2-5 miles each. Then I'll see how things are. Due to vacation, I likely won't get my next blog post up until the middle of next week.

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