workouts and upcoming races

My long run actually happened on Sunday. 5 miles around 11am. Not really sure what I was thinking. It was overcast so I thought it might not be so bad to run at that time. Wrong. Wrong. Wrong. Still super hot and humid. I got it done though.

Mile 1: 9:36 – Definitely not the plan and it really came back to bite me in the ass later.

Mile 2: 10:37 – I still felt great and purposely slowed way down because I knew it was going to be a struggle to complete all 5 with my crazy start.

Mile 3: 11:06 – Still doing OK, but thinking about how nice walking is at this point.

Mile 4: 11:34 – Must. Get. 5. Miles. Done. Struggled the entire mile

Mile 5: 12:00 – Walked a bit but I still managed to run 5 miles for the first time in a long time.

Monday I got up and went to boot camp. No running to or from though because it was still 75 degrees and 80% humidity at 6am. No thank you.

Tuesday I went to the awful treadmill determined to do a nice 3 mile run. Since I’m still terrible at feeling certain paces (see above 5 miles) I kinda like that the treadmill takes all guesswork out of the equation. That is the only thing I like about the treadmill. I didn’t use Nike+ but I did the first mile at 11:00 minute pace, then mile 2 I bumped it up to 10:30. I did most of the 3rd mile at 10:00. I bumped it up to 8:00 minute mile pace for the last .25 and I really didn’t feel like I was going to die. Felt fast but do-able.

Which brings us to today, Wednesday. I went to boot camp and wish I would’ve skipped it. There was a substitute instructor and I was not a fan.

Training and Upcoming Races

I had initially thought to use the Run Less, Run Faster training plan for my upcoming half marathon. It is 16 weeks and super intimidating so I just never really started it. Instead I found a much more manageable 12 week Hal Higdon plan. 

 

DATES	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
July 30 – Aug 5	1	Rest	3 m run	3 m run	3 m run	Rest	5 m run	cross
Aug 6 – Aug 12	2	Rest	3 m run	3 m pace	3 m run	Rest	6 m run	cross
Aug 13 – Aug 19	3	Rest	3 m run	4 m run	3 m run	Rest	7 m run	cross
Aug 20 – Aug26	4	Rest	3 m run	4 m pace	3 m run	Rest	8 m run	cross
Aug 27 – Sept 2	5	Rest	3 m run	4 m run	3 m run	Rest	8 m run	cross
Sept 3 – Sept 9	6	Rest	3 m run	4 m pace	3 m run	Rest	5-K Race	cross
Sept 10 – Sept 16	7	Rest	3 m run	5 m run	3 m run	Rest	9 m run	cross
Sept 17 – Sept 23	8	Rest	3 m run	5 m pace	3 m run	Rest	10 m run	cross
Sept 24 – Sept 30	9	Rest	3 m run	5 m run	3 m run	Rest	10-K Race	cross
Oct 1 – Oct 7	10	Rest	3 m run	5 m pace	3 m run	Rest	11 m run	cross
Oct 8 – Oct 14	11	Rest	3 m run	5 m run	3 m run	Rest	12 m run	cross
Oct 15-Oct 20	12	Rest	3 m run	2 m pace	2 m run	Rest	Half Marathon	rest

 

I changed it a bit and I will probably throw in a few speed and tempo workouts once it cools off a little. This seems perfect for me since I’m really not looking to do this incredibly fast. I just want to be able to complete it period.

I don’t have a 5K race planned yet, but I will look around and see if there are any that catch my eye. The 10K is perfect because a friend already asked me to run the Susan G. Komen Race for the Cure. They are adding a 10k this year so I will try to talk her into that.

Then October 20th is the Cincinnati Half Marathon.

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