myRUNweek (2) SD Half Training

I am starting a new page on my blog, myRUNweek, which will show all the training weeks leading up to a race.  I’ve been reading various weekly recaps and I thought it would be a great idea to track my weekly training as if I’m recording it in a journal.  I can also look back on it to find ways for improvement.  Plus it holds me accountable!

So I am starting with week 2 of 10.  Week 1 was while we were still on vacation where I managed to incorporate a few runs and workouts.  Currently, my A goal for the half marathon is a PR (1:44:30).  I hate to admit but my fitness is not up to this level.  I will re-adjust my goal after the 10K tune-up race scheduled the first week in February.

My training paces are based on my last marathon finish time as calculated by Mcmillan running calculator.

 1/11 to 1/17 Week 2:

Monday:  4 mi Treadmill + Core/Hip Mobility (10:00/mi avg)

Tuesday: 8 x 400m (1:45 avg) repeats with calisthenics (SDTC Track workout) + warmup/cooldown (3mi total).  Form drills (high knees, butt kicks, grapevines, hamstring kicks) and dynamic stretches prior to repeats.  The recovery portion of the workout I alternated doing pushups, squats, side squats, and lunges.  It felt great to be back at the track and be surrounded by a bunch of motivated runners.

Wednesday: 2K row + Strength Train – Personal best of 10:07 on the rowing machine! Truly becoming stronger and feeling good about it.  The circuit below is from an article I read on Ace Fit, Weight Training for Weight Loss.  I like the combination of exercises and being able to do it in a short period of time (took me 30min).  It was a tough workout especially after the rigorous session on the rower.

Thursday: 7 easy miles around Coronado followed by form drills on the grass.  It was a therapeutic run as I had a void in my heart only time can heal (Not quite ready to divulge the details yet).  Also, I felt sluggish and tired the entire run due to lack of sleep caused by a 2 year old who’s been having sleep issues the past few days (hope it ends soon!)  and the rough afternoon we had as a family on Wednesday.  Plus the hard workout on Wednesday left me feeling sore.  I need to re-schedule my strength workouts so they do not affect my running (or make it less stressful).

Friday:  YES rest and recovery.  A quick core/hip mobility workout at the gym.  Both girls are in school so it was a day to run errands.

Saturday:  11 miles Long with San Diego Track Club (8:45/mi avg). I ran with my best friend and was involved in an engaging conversation the entire run.  The pace was a little faster than planned but it felt comfortable.

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Photo credit: Amazon.com

Sunday:  40 min Power Yoga at home.  The last time I used this DVD was probably before I had my first child which was 5 years ago!  I felt tight and sore from Saturday run so I thought why not give this yoga workout a try.  I loved that my 2 yr old tried to do it with me – her downward dog looked awesome 🙂

Weekly Total:  25miles/2hrs strength

Do you use a program/calculator to determine your training paces?  Has a strength workout affected your run the day after?

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6 thoughts on “myRUNweek (2) SD Half Training

  1. I love weekly training posts! To answer your question, I started strength training in a somewhat structured way last year. In the beginning, it definitely impacted my running. But your body adapts, and you’ll also figure out the best time to schedule the strength workouts (right now I’m trying to prioritize long runs in my training, so I’m doing Monday/Wed strength with a Saturday long run). Looking forward to seeing how your training progresses!

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