Hello there. Happy Monday, Happy June! Ahh, it’s one of my favorite months — if not at the top of the list. It’s birthday month, after all, and includes the official start to summer.
Memorial Day 8-miler with my cheerleader, P
Last week, on Memorial Day, I officially began training for my 7th half-marathon. I am using an 11-week training plan via Smart Coach. As I mentioned before, I won’t be following it to a tee, but as a rough guide. Week 1 went well (i.e. no major knee pain): I covered 19 miles (2 more than prescribed) between 5 runs, but my strength/cross-training was not there. Ergh, I know the importance and impact strength training has on my performance, yet it was not in existence last week; now my body is totally craving it — squats, push-ups, burpees, kettlebells, barbells, dumbbells, yes please. I don’t want to run myself to the ground this early in the game by not balancing my mileage with a variety of muscular conditioning.
Since I took care of my 2 mile run for Week 2 on Sunday, I only have 3 runs to tackle this week. My plan is get in an equal amount of strength training during Week 2.
Half-Marathon Training | Week of May 25
I did not do the 4 runs in the order of the training schedule, but I completed them all in addition to Week 2’s easy 2-miler. Sometimes I ran faster than prescribed and some I ran slower, so I think it all evens out ;) I ran my temp run at 7:30 pace (instead of 7:11) — my body isn’t there yet.
Monday – 8 mi. outside, 8:44 pace
Tuesday – 2 mi. treadmill, 8:34 pace + 0.5 mi. walk
3 x 10 reps with med ball:
- uneven push-ups
Wednesday – Rest
Thursday – 5 mi. treadmill (tempo), 39:20 total
- 1 mi. warm up
- 3 mi. @ 7:30 pace
- 1 mi. cool down
Friday – 60 minute yoga class/Rest
Saturday – 2 mi. outside, 8:15 pace
Sunday – 2 mi. outside, 8:55 pace (slow Mile 1; low 8:00s Mile 2) + 60 minute SUP
and the week before training began…
Workouts | Week of May 18
- 20 minute Stair Master
- 20 minute treadmill (alt. 5 min run 8-9mph / 5 min. walk)
- 10 front shoulder raises, 10lb.
- push-up + straight arm extension, 10lb.
- 10 reverse lunge + bicep curl, 15lb.
- 10 high pulls, 10lb.
- 10 squat jumps
- burpee/squat challenge (squats/thrusters, 25lb.)
- 10 min treadmill run (1-10 incline) + 5 min walk
- 10 min Stair Master
- 10 min treadmill walk
- 10 deadlift, 50lb.
- 10 sumo squats, 25lb.
- 10 reverse lunges, 50lb.
- 10 jump squats
- 10 jump lunges
- 50 cable crunches, 30lb.
- 25 cable core twists (each side), 15lb.
- 25 cable woodchoppers (each side), 15lb.
- 25 stability ball tucks
- 25 minute outdoor run/walk (Rest)
- 10 x 20 cable ab crunches, 30lb.
- 20 minute treadmill (run/walk)
- 12 stab ball squats, 20lb.
- 12 stab ball jump squats
- 12 stab ball burpees
- 12 curtsy lunge, bicep curl, 15lb.
- 6 snatches (each side), 20lb.
- 6 thrusters, 40lb.
- 6 burpees
Saturday – Rest
Sunday – 60 minute walk/Rest