Sunday, March 3, 2013

February 25 - March 3

Mon AM: Easy Run
3 miles/28min/9:22 Pace

Mon PM: Strength
Intervals: 3 sets of 12 for each/36 min total
1) Bulgarian Split Squats w/3sec pause @ bottom
2) Side Lunges w/3 sec pause @ bottom
3) Toyotas w/4 sec pause @ bottom
4) 1 Leg Russian Dead Lifts on Pillow

Tue AM: Mile Repeats
5.5 miles/48min/8:43 Pace
1600m x 3 @ HM pace, with 1 mile warm up and 800m jog between miles.
Didn't quite nail the splits: 7:41, 7:43, 7:58, which I think was in part due to the weather (wind & rain), early morning cobwebs, and recovering from previous evening's leg strength workout. However, it still felt quality.

Wed AM: Easy Run
3 miles/29min/9:40 Pace

Wed PM: Strength
Tabats/ 12 min.
1) Let Me Ups
2) Let Me Ins
3) Squats

Thurs AM: Temp Run
6.03 miles/50 minutes/8:17 pace
Easy warm up, gradual increase to a brief 10k pace, cool down. Nearly busted my ass when I was running at a about a 7 minute pace and stepped onto a wooden bridge that had frozed overnight.

Fri AM: Rest/Wii Fit Yoga
17 minutes of easy yoga on rest day.

Sat AM: HM Pace Run
6.51 miles/50 min/7:39 pace
1 mile warm up, 5 miles @ 7:20 pace, 1/2 mile cool down.

Sun AM: Long Run
11:34 miles/1:45 min/9:15 pace
Easy pace in below freezing, smowy weather. Had on 2 pairs of gloves and still had trouble keeping my hands warm, but overall it was a fun and solid run.              
Wintry Long Run
Distance: 35.38 miles
Total Time Training: 06:15

Half marathon training is progressing positively. My weekly mileage is gradually increasing and my body seems to be responding well. 35 miles in a week might not seem like a lot, but it is the most I have run since taking a break to recover from the Columbus Marathon back in October and it includes quality training runs as well as strength training . Next weekend I have the Railrunner 10 miler on my schedule.

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