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!IMG_8014.JPG

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.

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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