This week was my 4th week following the Hanson’s Half Marathon Method training plan for my spring half marathon(s). While I haven’t followed it exactly 100% to the book, I’m feeling great running. Even with all of the skiing I did this weekend, my body feels rather great. My calf has its typical knot (that’s starting to subside), and I ran twice this week without my IT Band strap for the first time.
Monday: 4 mi, 40:00
Tuesday: .5 mi WU, 7 x 400 at 7.0 (8:34 pace) with 1:00 – 1:30 easy jogging in-between. 3.1 miles total, 29:00. Additionally, I skiied for 3 hours. I should have done 12 x 400 but hey, Pretty Little Liars was on!
Wednesday: Skiing (about 2 hours), no running.
Thursday: 2 miles easy, on super tired legs. Skiied for three hours. I used a really cool app for half of the time that tracked my runs. It was cool to see some of my stats!
Friday: 4 mile tempo workout. .5 mi WU and CD, 3 mi at 6.4-6.5 (9:15-9:05 pace). Total time: 38:00
Saturday: Rest. I planned to do 5 miles, but the gym was closed when I got back to Plattsburgh and I was NOT going outside.
Sunday: 7 mi, 1:18. This one was slow going, as my legs were so heavy. I felt like I was working so hard but not going anywhere. I wanted to go 8 this morning but didn’t have quite enough time for that last mile before going to work (maybe if I wasn’t so slow…). While my body was tired, it didn’t hurt, and I was happy with that. I still need to work on getting my butt out of bed instead of avoiding the long run.
Total weekly miles: 20.1.
Like I said, while I wasn’t able to get in every run this week (stupid cold), I’m happy with this week. My tempo went much better than last week – very doable with a little less of a warm up (I was also on a time crunch). While cut short, my interval day was great too. This summer, 4 x 400 KILLED me, and I felt great on Tuesday, even after skiing (and beers…). I definitely could have done the remaining 5 intervals but I can’t miss watching PLL with my mom.
Did you get to run outside this week? I only did on Sunday, but it felt great!
Did you race this weekend? I’m craving one!