I started my half marathon training last week which resulted in a lot of firsts. First double digit run since May (12 miles on Sunday), first complete run/yoga/run (8.7 miles round trip and an hour of yoga), and my first tempo run of the season. Throw in a couple easy runs and a hilly group run and I ended the week with just over 43 miles (first 40 mile week in ages). I expected some of the runs to feel quite challenging but was pleasantly surprised by how easy it was to jump back into training.
The tempo run was probably the hardest run of the week, but I suspect the temperature (low 80s) had more to do with that than anything else. My plan called for 14 minutes at lactate threshold (LT) pace, 4 minutes of recovery, 12 minutes LT. The suggested pace for these workouts is about the pace I could maintain for an hour race. Based on recent race times I believe this would be somewhere between 7:15-7:30. I ran two slow miles to warm up and then picked the pace up to 7:15 for the first block. Even after my 4 minute recovery I could tell that I was too hot and too tired for the second block. I managed 7:37 for the second followed by about 1.3 miles to cool down (7 miles total).
My long run was actually a pleasant surprise. I knew that my longest run in June was only 8 miles, so I wasn’t sure about making the jump to 12 miles. I kept the pace slow for the first half of my run then gradually let myself pick up the pace as I realized that the distance was not going to be an issue. As a result my paces on this run follow a nice progression from the first mile at 10:20 to the last mile at 8:15.
And because this year is supposed to be all about doing the work, I threw in a little bit of cross training. I’m still not really sure how I feel about yoga, but you can’t beat free and I kind of feel like a bad ass after completely an almost 3 hour workout. I also added a tiny bit of strength training by starting this pushup challenge. I am doing knee pushups because I literally have zero upper body strength, but even with modifications I feel pretty awesome for doing 100 pushups last week.