4 Weeks til Half Marathon Day: Weekly Training Results
This was a great week for me as far as running is concerned and I've managed to outdo my own performance expectations for 2/3 of my running sessions, one of which was my 12 mile long run. I just started back to running consistently 3 days per week and training seriously a few weeks ago as I realized how quickly this half marathon I'd signed up for back in November is approaching and I can't believe how fast I'm getting my speed and endurance back.
I couldn't have been more pleased with my results this week, especially for the long run. I had planned on doing 12 miles at about an 8:40 per mile pace (same pace as last week's long run) but ended up with an average of 8:25 per mile (5:14 / km).
Saturday
This ended up being 15 seconds per mile faster at a distance 2 miles longer than last week's long run, which was 10 miles. This gives me even more hope that I'll be able to break my 1 hour 40 minute time goal for the race. It rained on me at miles 9 and 10 and it actually felt pretty good as the weather has been unseasonably warm this week (it's been about room temp outside during the day).
Tuesday's run was also pretty pleasing to me as I kept the pace I need to get me to the finish line in less than 100 minutes for a distance of 5 miles. At the finish I felt like I probably could've kept on going at this pace for at least a few more miles but it was a weekday evening and it was time to go home.
Tuesday
Notice that mile #3 had a moderate elevation increase and it only knocked 10 seconds off my average pace. And of course it was an out and back course that I ran so the next mile had some downhill and I was able to recover the lost time pretty easily. Not bad.
Finally there is the Thursday run which I did a bit slower. I felt kind of off on Thursday and my wife and kid both had colds this week so maybe I had a touch of that and it affected my performance a bit on this day....but I still went out and did my run.
Thursday
So overall I did a total of 22 miles this week and I plan on adding a little bit more distance to that this coming week. I had planned on making the long run significantly shorter after the week of the 12 mile long run but I think I'm gonna do 10 this coming Sunday and 6-7 miles for each of the other 2 runs during the week.
It's going to be a challenge to break that 1:40:00 mark in the race in 4 weeks since the course has so many hills, but that's about the same type of terrain I've been training on during my longer run of the week so I'm preparing myself as best I can.
It really feels amazing to get my strength and endurance back so quickly. I never imagined I'd be back at this level within just a month of starting back and I can't wait to share my results from the coming week.
Really impressive results and return to training! Looks like you're in great shape leading up to the big day. (Jealous of the weather too!) Looking forward to hearing about the results!
Thanks! My training is the only thing that I can count on being consistent honestly ...the weather could do anything. I run this particular race (the Knoxville, TN half or the full marathon) every year and every year the weather does something different. It's been below freezing at the start, sunny and warm, stormy, and everything in between in the years I've run it. This year they're having it one week earlier than usual since Easter weekend falls at the very end of March.
Good training man! Of course you are more than prepared to break that time... The only concern is the hills and you are actually running on hills so, don't worry and keep on running...
What about introducing some fast intervals workout in one out of three days of training? Maybe 4x2000m or 3x3miles at 4'30"/km will power up your performance
Yes that's the one thing I haven't done much of is speed intervals. I'm used to doing them on treadmills but lately I've been running outside all the time since I cancelled my gym membership. I should find a track somewhere to practice on. I've still got about 2-3 good weeks that I can really train hard since the half marathon doesn't really require much of a taper for me.
Thanks for the suggestion Eddie!
You are welcome... For long type intervals, as miles or 2000m are, just find a track with that length... I don't think you need an athletic track/treadmill
Great post! I will follow you. I am prepering for the Berlin Marathon. Check out my Running for Neo post as well.
i hope that,your 4weeks training result be good.I am praying to god your participation of race be success.I love running race.its really brilliant game one of them.I think you enjoying this moment of race.best wishes to u for best participation.thank u very mich for your good post sharing..dear friend.. @cryptokeepr
Hello @cryptokeepr
Like I told you earlier on: "proper preparation prevents poor performance"
In as much as you are preparing assiduously towards the competition, you will emerge victorious...
Wish you success in advance.
Truly yours,
@samueloption
Thanks @samueloption, I'm glad you have faith that I'll meet the time goal I have set for myself.
You are welcome @cryptokeepr.
Don't betray the trust and confidence that I bestowed on you to win the race.
That's a great pace. My usual run is just six miles and I'm usually around 9:30/mile. And it's taken me years to get to this distance, with a couple injuries along the way. No marathons for me!
Good luck in your training!
I also do yoga and have ever since I started running distance about eight years ago. Running led me to yoga and then yoga led me to meeting my wife a couple of years laters. Funny how things works...
But on a more serious note, I attribute my never having had a serious running injury (knock on wood) to my yoga practice.
Yoga, huh? Stretching is the only part of running I don't like. Maybe that's my problem!
"When you cross the finish line, your life will change forever."
-Unknown
Resteemed by @runningproject
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Nice job on your pace for the long run! I'm sure you're setting yourself up nicely for race day. I'm glad it's supposed to be cooling off just a little bit here this week so I can hit my last long run before my half in more comfortable conditions. I hope you have some more great runs this week!
No doubt 75 degrees is nice when you're out for a walk but for a long run it's a bit warm! Especially when the humidity is 90%. I actually got a bug in my eye (there's usually NOT bugs out in February in East TN lol) at about mile 6...the rain at mile 9 was actually very welcome and it cooled me off before I picked up the pace the last two miles.
Good luck to you in your training as well!
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awesome post