Saturday, August 26, 2017

Half Marathon Training - Week 11

Picture of the Week


On Monday, my niece came out to ride Sasha. With Tanna and Serts retired, I don't have any horses where we can both go out and ride. So Lillie has been missing riding. She saddled Sasha and rode on our property.

My mind to your mind. 💑


Sunday - Cross Training


Sasha pauses for a bite unloading at the trailhead.


I was scheduled for a 5 mile easy run, but I decided to take Sasha out for a workout instead. We normally do 18-20 miles when we go out, but I gave her a break and we just did 10 fun miles. She enjoyed the freedom to go her own speed (as long as it was safe).

After I got home, Daniel wanted to go to town, so we went shopping (Lowes, Northern Tool, Harbor Freight), then to one of our favorite Mexican restaurants. They have the most yummy dessert: cheesecake wrapped in tortilla, fried and sprinkled with cinnamon and sugar, served with ice cream and all of it drizzled in chocolate syrup! No idea if it's actually Mexican or not, but super yummy anyway!





Monday - 5 mile Tempo Run

I thought it was awesome to see other stars and planets in the middle of the day!


Eclipse day!! I lost my driver's license over the weekend so we went to the DMV to replace that. Then out to join our family with a bunch of school kids to watch the eclipse. We were in the path of totality and got to see the total eclipse for just over a minute and a half. It was so cool to watch and see the excitement of some of the kids. We got to see shadow snakes and the corona of the sun as well as solar flares. Super cool!

Then my niece came home with us to ride Sasha and when we returned her to her family, we had dinner with them. Such a full day. When to run?? At 5:30 AM, of course.

I got up and hit the treadmill. I usually prefer to do my substance workouts outside, but there was no time for that. It was treadmill or skip it.



I normally do my tempo runs out at River Park. So I used my iFit subscription to draw out the same course I would run if I was actually at River Park. I set it to a warm-up pace for the first mile, tempo pace for the middle 5 miles and easy pace for the last mile.

My treadmill has incline and a -3% decline, so it changed incline fairly appropriately for each stage of the run. When it was going downhill, I bumped my speed up, just like I would if I was out there for real. When going uphill, I made sure I was only going tempo pace. Outside, I go a bit slower uphill, so overall, my treadmill run was easier than doing it outside.



But it was a good workout and I got to enjoy the rest of my day without feeling guilty that I didn't get my run in.


Tuesday - 6 miles




This was an easy run. I had to do some errands in Spring Hill, so I popped over to Thomspon's Station Park to get 6 miles in. I haven't run over there in a few weeks, so it was the first time I saw the sign changed. The park has been renamed to Sarah Benson Park. Not sure if I'll be able to make that switch in my head, but we'll see.

The gravel circular path is about 9/10ths of a mile. I ran that a full time before heading in the trail part of the park. I ran back there for about 4 1/2 miles, then came back out front to finish out my run. With a good bit of elevation on those trails, I wasn't able to churn out a fast pace, but it's all good on trails. I was just happy I didn't twist an ankle or face-plant.


Wednesday - 12.5 miles


Mushroom I saw along the trail.


Out to Bowie Nature Park. One of my happy places whether on foot or on horseback! Although lately, it's been mostly on foot. I missed my long run last week, so I was pleased to be back.

I ran the Perimeter trail clockwise, then my inner trail, then the Perimeter trail again, counter-clockwise. That would have been about 12 miles, but around mile 5, I popped down to the restroom and to refill my water bottle.



The temp wasn't too bad at 74°. I took a gel at mile 4, mile 7.5 and mile 10. I did easy effort for the first 6 miles, then moderate effort for the next 3, and finally allowed my HR to just reach lactate threshold for the last 3.5 miles.

It was a decent run. My hips and glutes and lower abs were sore for the next two days.

I wore very bright shorts! I had to replace my running shorts with a smaller size and ended up with 3 pretty bright colors! I wanted to get the same style with the nice big side pockets, but lululemon stopped making them and pink, peach and aqua blue were the only colors I could find to buy in my size. I decided to go ahead and buy them since I like the shorts so much and I was worried I won't be able to find any in the future.

Thursday - 6 miles


An unexciting easy treadmill run. I reworked my treadmill run to have me running longer. I still did run/walk at the same ratio as normal, but I bumped up the distance of each interval by 15% each time instead of only 10%. That had me running longer pretty quickly, but also gave me longer walking breaks. It also had the advantage of messing with my mind so I didn't know exactly when the next walk break would happen.

Friday - 4x1.5 mile Strength Run

Splits


Last week, I thought my strength run of 6x1 mile with 1/2 mile recoveries would be no big deal, but ended up tough. This week, I was mentally prepared for the badness!

I also got to cut my run from 13 miles down to 10. This week was 4x1.5 mile with 1/2 mile recoveries. So 8 miles for the run and I did a mile warm up. I cut 2 miles from my cool down down to one mile so my run would be just 10 miles.

The weather was super unbelievable for Middle TN in August!! About 58° when I started and only mid-60s when I finished! I was actually cold for the first 2 miles! So I can thank the weather for a better run than last week.

I ran down to the Cason Trailhead. I was able to refill my water bottle and visit the restroom just at the end of my recovery for my second interval.

I ran my first and last intervals a bit too fast. For the last 1/2 mile of the last interval, I just ran without watching my pace on the watch and ended up doing pretty well on that one. Felt pretty good, but was ready for the recovery jog.

I did the 10 mile workout in 2 hours 2 minutes. I was super pleased when I saw that. :)

Weekly Stats

Number of Runs: 5
Number of Trail Runs: 2

Training Miles: 41.5 miles
Training Hours: 9 hours 18 minutes
Average Training Pace: 13:27/mi
Total Elevation:  2,085 feet

What's Next?

I'm on track to have my highest mileage month of running ever. My highest so far is 167 miles in January 2017, during the height of my marathon training. So far this month, I have 140.5 miles.

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