Posted by: Drew | September 17, 2007

Half Marathon Training Week 7: a recap

Mileage totals:

  • Weekly: 23.3 (back in the saddle again)
  • Monthly: 41.3
  • Yearly: 281.8

Monday

First full day back in Ohio.  Scheduled for 4.5 easy, so went out and tried the new loop around north Hilliard which happens to be 4.53 miles.  Legs were tired for the first mile or two, but I was holding pace pretty well.  Muscles loosened up about halfway through, and I managed pretty even splits the whole way.  Finished run refreshed in 45:03 (9:57/mile pace)

Tuesday

Scheduled for track session, 8 X 400 at 10-K pace.  Ended up not getting home until late.  I decided I’d rather eat dinner than run.  Resting my legs sounded like a good idea. 

Wednesday

Scheduled rest day and softball.  I played two games of softball (we won by a combined score of 57-5), had some pizza, and went out for a 3 mile run.  I decided I’d try and do a little speed (not much due to tired legs from running around the bases) to make up for yesterday and shoot for 9:15 miles.  The first two miles were within a few seconds of the desired pace.  Even though I didn’t perceptibly increase the effort, the third mile ended at 8:39.  Good workout.  Legs still felt a little tired (twelve miles in the hills can do that, I guess).

Thursday

Scheduled for 3 easy miles plus strength training.  The workout at Equivita felt great, but I never did get to my run.  We had a meeting after my workout, and I didn’t end up getting home until after 9:00.  At that point, I was hungry and decided to eat and rest my weary legs.  Good decision, I think.

Friday

Scheduled rest day.

Saturday

Scheduled for 4 miles at race pace.  We were over at Cletus’ house working on his deck, and I did bring my running gear with me.  I let him decide the distance and he said three.  So we did his three mile out-and-back course in the wonderfully cool weather (I could have used my gloves, no joke) and finished in about 30:00.  I didn’t bring a watch, but it felt like about a 10:00/mile pace so I’m going with it.

Sunday

Scheduled for a 9 mile long run.  I mapped out the course, Cletus came over, and we headed out.  Most of the run was on the Hilliard Rails to Trails, so it was just a long out-and-back course that was very straight.  We started out at approximately 11:00 miles, and slowed a bit from there.  With 1.5 miles or so to go, Cletus started to fall behind.  I felt him about five yards behind for a half mile, and then I turned back to see him walking.  I didn’t feel like stopping, and wanted to be done soon, so I picked up the pace.  I was surprised that after 8 miles I had any juice to increase speed, but I did.  I probably ran the last mile at about 9:30 pace, and it felt good.  My legs were sore the rest of the day, but no sharp pains so it’s just regular old muscle soreness.  Good run overall.

Pretty good week overall.  Bumped the mileage back up, and even though I missed a workout this week I was pleased with how I did.  I’d rather let tired legs recover than push them to injury.  Safety first, right?

Thanks for stopping by, see you out there.

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